One of the hottest body parts a woman can rock are her arms. We can all agree to disagree when it comes to the female bust, hips, waist or legs, but there really is no denying that strong, well defined arms are coveted by all. As we begin to pull out our summer clothes, it is time to focus on making the most of what we’ve got up top. I’m inspired by Michelle Obama, Cameron Diaz and Jessica Biel – feminine women who wear strong arms with sexiness and confidence. If you were less than thrilled with your own arms this past sunny weekend, read on.

Feeling self-assured in your strapless dress takes more than watching what you eat and time on the treadmill. You gotta work it, girl. You’ll feel the benefits almost immediately, which makes the process all the more rewarding. A tinge of soreness can feel good, and means you’re one step closer to the arms you desire. Here are some things to try:

There is an app called Arm Workout – this free application allows you to choose 5, 7.5 or 10 minute arm workouts. A video with text instructions shows a personal trainer demonstrating the exercises. They change on a regular basis, which mixes up your routine and covers the arms, shoulders and chest muscles. Did you know you can get your arms fit and fab while you are waiting for water to boil?

If the backs of your arms are where you are less than pleased, you are not alone. This is a favorite fat storage spot for most. The triceps muscle back there is longer and thinner (smaller) than the biceps muscle in the front of the upper arm; bigger muscles are more metabolic than smaller muscles, burning the surrounding fat more readily than fat stored in other areas. You can do triceps exercises almost anywhere, with little or no equipment needed. Try chair dips:

• Sit on the edge of a sturdy chair with your hands holding the seat on either side of your tush. Keep your feet flat on the floor. Slide your tush off the chair seat and walk your feet forward slightly, so your knees are directly over your ankles, forming 90-degree angles with your legs. Keeping your shoulders down, slowly bend your elbows back, lowering your body toward the floor until your upper arms are nearly parallel to the floor. Lower your body for a 2 second count, then press back up to starting for 2 seconds. Repeat for one whole minute.

The best arm workout for you is the one you will actually enjoy doing. Many people think they need to go to the gym and hit the weights to have a buff bod, but some of the sexiest arms are attached to yogis, people who practice the Barre method, pilates students and dancers. These forms of exercise rely heavily on using one’s own body weight, which helps with coordination and grace (a nice side effect!). Give a Chaturanga a go:

• Lying face-down, with your hands flat on the floor at your chest, smoothly push your body off the ground just 2 to 3 inches and hold it there, palms flat, elbows squeezing tightly toward one another. Think about holding your tummy in so you are like a solid straight board. Do this for 10 repetitions, holding each repetition for a few seconds and working on slowly raising and lowering into position.

Some people are afraid that lifting heavy weights will lead to huge muscles. This is not usually the case; actually, it takes an unbelievable amount of hard work, muscle soreness and intensity to increase your muscle size. Maintaining it can be even harder! The work you need to do for strong, fit, but not bulky muscles can come from just a few minutes of strategic work throughout the week.  If you are a gym-goer and weight lifter, and undaunted by free weight exercises, new research from Central Michigan University concluded that lifting heavier weights 6 – 8 times is more beneficial than lifting lighter weights with higher repetitions for getting rid of jiggle. It also boosted strength, but not necessarily muscle size. You don’t need to work to exhaustion, or spend days recovering from heavy lifting, but you should feel slightly fatigued and a little tingle that reminds you that you had an arm workout.

My personal go-to when I’m looking to feel especially good in a tank top is the old fashioned push up. It works the chest, back, arms and postural muscles and I do it everywhere. For extra benefit, a tricep push up really targets the arms:

• With hands close together so the thumb and pointer finger on each hand form a triangle on the ground, support yourself with your toes or knees on the floor so your body forms a long plank. Gently lower your body by bending your elbows to a 90 degree angle. Slowly extend your arms to return to start position. If this is really challenging, practice against the wall, then graduate to a chair or bench and finally all the way down to the ground.

I look forward to seeing you in your fit-arm-glory this summer. Spend 10 minutes getting ready for your sundresses, short sleeves and strapless sassiness 4 – 5 days a week. You’ll feel great and look amazing. Can I see a flex?

One of the hottest body parts a woman can rock are her arms. We can all agree to disagree when it comes to the female bust, hips, waist or legs, but there really is no denying that strong, well defined arms are coveted by all. As we begin to pull out our summer clothes, it is time to focus on making the most of what we’ve got up top. I’m inspired by Michelle Obama, Cameron Diaz and Jessica Biel – feminine women who wear strong arms with sexiness and confidence. If you were less than thrilled with your own arms this past sunny weekend, read on.

Feeling self-assured in your strapless dress takes more than watching what you eat and time on the treadmill. You gotta work it, girl. You’ll feel the benefits almost immediately, which makes the process all the more rewarding. A tinge of soreness can feel good, and means you’re one step closer to the arms you desire. Here are some things to try:

There is an app called Arm Workout – this free application allows you to choose 5, 7.5 or 10 minute arm workouts. A video with text instructions shows a personal trainer demonstrating the exercises. They change on a regular basis, which mixes up your routine and covers the arms, shoulders and chest muscles. Did you know you can get your arms fit and fab while you are waiting for water to boil?

If the backs of your arms are where you are less than pleased, you are not alone. This is a favorite fat storage spot for most. The triceps muscle back there is longer and thinner (smaller) than the biceps muscle in the front of the upper arm; bigger muscles are more metabolic than smaller muscles, burning the surrounding fat more readily than fat stored in other areas. You can do triceps exercises almost anywhere, with little or no equipment needed. Try chair dips:

• Sit on the edge of a sturdy chair with your hands holding the seat on either side of your tush. Keep your feet flat on the floor. Slide your tush off the chair seat and walk your feet forward slightly, so your knees are directly over your ankles, forming 90-degree angles with your legs. Keeping your shoulders down, slowly bend your elbows back, lowering your body toward the floor until your upper arms are nearly parallel to the floor. Lower your body for a 2 second count, then press back up to starting for 2 seconds. Repeat for one whole minute.

The best arm workout for you is the one you will actually enjoy doing. Many people think they need to go to the gym and hit the weights to have a buff bod, but some of the sexiest arms are attached to yogis, people who practice the Barre method, pilates students and dancers. These forms of exercise rely heavily on using one’s own body weight, which helps with coordination and grace (a nice side effect!). Give a Chaturanga a go:

• Lying face-down, with your hands flat on the floor at your chest, smoothly push your body off the ground just 2 to 3 inches and hold it there, palms flat, elbows squeezing tightly toward one another. Think about holding your tummy in so you are like a solid straight board. Do this for 10 repetitions, holding each repetition for a few seconds and working on slowly raising and lowering into position.

Some people are afraid that lifting heavy weights will lead to huge muscles. This is not usually the case; actually, it takes an unbelievable amount of hard work, muscle soreness and intensity to increase your muscle size. Maintaining it can be even harder! The work you need to do for strong, fit, but not bulky muscles can come from just a few minutes of strategic work throughout the week.  If you are a gym-goer and weight lifter, and undaunted by free weight exercises, new research from Central Michigan University concluded that lifting heavier weights 6 – 8 times is more beneficial than lifting lighter weights with higher repetitions for getting rid of jiggle. It also boosted strength, but not necessarily muscle size. You don’t need to work to exhaustion, or spend days recovering from heavy lifting, but you should feel slightly fatigued and a little tingle that reminds you that you had an arm workout.

My personal go-to when I’m looking to feel especially good in a tank top is the old fashioned push up. It works the chest, back, arms and postural muscles and I do it everywhere. For extra benefit, a tricep push up really targets the arms:

• With hands close together so the thumb and pointer finger on each hand form a triangle on the ground, support yourself with your toes or knees on the floor so your body forms a long plank. Gently lower your body by bending your elbows to a 90 degree angle. Slowly extend your arms to return to start position. If this is really challenging, practice against the wall, then graduate to a chair or bench and finally all the way down to the ground.

I look forward to seeing you in your fit-arm-glory this summer. Spend 10 minutes getting ready for your sundresses, short sleeves and strapless sassiness 4 – 5 days a week. You’ll feel great and look amazing. Can I see a flex?

Spring is here and that means it’s time to shed the winter weight that may have been keeping us warm and cozy and get our bodies beach-ready for some fun in the sun. Exercise has always gone hand-in-hand with nutrition to get our bods in shape, but recent research has discovered a genetic component at play as well. A study conducted by Case Western Reserve School of Medicine on mice found a genetic factor called Kruppel-like Factor 15 (KLF-15), which increases during exercise to help metabolize fat. This means that whenever you lace up those sneakers and get your heart pumping, KLF-15 rises and may help your muscles use up fat, your body’s primary source of energy. Get fit this April and bring back more than May flowers as you whip that Spring body back in shape!

NLT:  To put the spring back in your step (literally) we’re teaming up with SLT and offering a two-week spring shape up. The goal? To get you in sizzling summer-shape. The plan? Start with a 30-minute session with a  certified Keri Glassman, Nutritious Life Registered Dietitian (RD) to get the information and guidance you need for a successful two weeks. They will jump start your weight loss by putting you on a 4 day eating plan. Then, you get 7-days of portion-controlled, nutrient-balanced Nutritious Life Meals that are delivered right to your doorstep. During this time, you’ll also partake in eight belly-blasting sessions of the revolutionary fitness program SLT. SLT offers a total-body program that melds together cardio training, weight-bearing activity and Pilates to create a revolutionary, one-of-a-kind fitness program that burns calories rapidly and allows you to sculpt your physique in ways traditional exercise cannot.

It’s that time of year again, when days are defined by warmer weather, increasing sunlight, and more outdoor activities. You know it’s time to shed layers, but it’s hard to strip down when you’ve got those pesky winter pounds still hanging around.

 To put the spring back in your step (literally) we’re teaming up with SLT and offering a two-week spring shape up. The goal? To get you in sizzling summer-shape. The plan? Start with a 30-minute session with a Keri Glassman, Nutritious Life Registered Dietitian (RD) to get the information and guidance you need for a successful two weeks. They will jump start your weight loss by putting you on a 4 day eating plan. Then, you get 7-days of portion-controlled, nutrient-balanced Nutritious Life Meals that are delivered right to your doorstep. These meals are exceptionally tasty, convenient, and will help you shed pounds and gain energy without having to plan, cook, or clean! During this time, you’ll also partake in eight belly-blasting sessions of the revolutionary fitness program SLT.

SLT offers a total-body program that melds together cardio training, weight-bearing activity and Pilates to create a revolutionary, one-of-a-kind fitness program that burns calories rapidly and allows you to sculpt your physique in ways traditional exercise cannot. Expect 50-minutes of heart-pumping music, muscle quivering, and total body strengthening, lengthening and toning in an inspiring, small-group setting.

 Mid-way through your second week you’ll return to Nutritious Life for another 30-minute session with your RD. They will send you home with eating tips and guidelines for the rest of your  spring slim-down, and congratulate you on your success thus far. A few more days, and you’ve made it!

 The result? In two weeks time you will have shaped up, slimmed down, and regained your sexier summer bod!!

 What you’ll get:

• Two 30-minute sessions with a Nutritious Life Registered Dietitian
• 7 days of Nutritious Life Meals, delivered to your home or office
• 8 sessions at SLT, a revolutionary Megaformer™-based workout from acclaimed fitness guru Sebastien Lagree

Your Price: $600

Retail Value: $1000

If you are  interested in learning more or purchasing our Spring Shape Up Package, please contact lauren@sltnyc.com

If you have been in an indoor exercise rut, the warm March temps aren’t the only thing that should give you a kick in the behind to get out of it. Research suggests that your body becomes accustomed to your workout, often causing a weight loss plateau. To combat this, keep your body challenged with new activities. Plateaus occur when your body becomes used to daily activities and doesn’t burn calories as efficiently as it did when you were first taking part in that activity. So, get off that treadmill and onto the basketball court or even just switch to running outside to help get you out of a rut!

NLT: Catch the March Madness fever this month and take a card from your alma mater. As college teams compete for the Final Four, try shooting hoops! You don’t have to be Anthony Davis to benefit from the interval burn that goes along with basketball. A game of one-on-one will have you running, reaching, dribbling, and scoring nothing but net! Check out this Men’s Health article beforehand to get your body ready for all that dribbling, sprinting, and dunking!

Here are five easy ways to get glamorous for a big day.  Okay, so you may not be walking the red carpet to accept an Oscar, but you may need to ramp yourself up for a big date of your own.  Whether it’s for a date with the man of your dreams, a special birthday, or for that tropical vacation you have planned with your gals, these five tips will help you achieve your ultimate glam.

One Week Countdown:

 1.      Eat Empowered

Order Nutritious Life Meals.  Stop worrying about what extreme diet you need to start and get NLM delivered right to your door.  No more counting calories and no more worrying about getting all the nutrients your body needs to be in top shape.  When time is limited and you can’t afford to waste any precious glam-time at the market and in the kitchen, let Keri work out the menu details for you so you can sit back and relax, and feel confident knowing you are eating empowered.

Fact: Nutritious Life Meals will make you feel better, give you more energy and help you lose weight.  You will eat fresh, portioned, nutrient dense foods to fuel you for your special event and every day after that to maintain a healthy lifestyle.

 2.      Exercise Steady

Get 45 minutes of aerobic exercise and 15 minutes of weight training each day the week before your main event.  Alternate days between different muscle groups to allow muscle recovery and growth time, for example: shoulders, triceps, calves and hamstrings one day; back, biceps, quads and abdominals the next.  And don’t forget to stretch for at least 5 minutes before and after your workout.  The morning of your big day, do some good ol’ classic pushups and crunches to boost blood flow and invigorate you for the night.  Also, most people find more muscle definition in the hours immediately following their work out, which is a nice added bonus.

Fact: You will shed pounds by burning calories in your aerobic exercises and tone muscles with your weight training.  Exercising increases blood flow which helps with circulation giving your skin a healthy glow.  Exercise can also help reduce stress and it can help you sleep better, which are both needed to calm your nerves for your special occasion.

 3.      Sleep Deep

Aim for 8 hours a night, settle for no less than 7.  For some reason sleep has become one of those things that we give up to fit everything else into our busy schedules, but sleep should really be a top priority, especially when we want to be looking and feeling our best.

Fact:  They don’t call it “beauty sleep” for nothing.  While we sleep, our body’s natural antioxidant melatonin, a sleep hormone, fights off free radical invaders.  If you’re not getting enough sleep at night, you’re reducing the amount of time that melatonin gets to fight off wrinkles and those bags under your eyes will only get worse.  By getting enough sleep at night, we will not only look and feel well-rested, but our immune system will be strengthened.  What a bummer it would be to feel sick and run down on the red carpet!

 4.      Drink Up

Drink 8 glasses of water and 2 cups of green tea a day.  The day before your special occasion, drink a cup of dandelion root tea as well.

Fact: Sounds counterintuitive, right?  But by drinking water throughout the day, you reduce bloating, flush out toxins, hydrate your skin to achieve a healthy glow, and keep your digestive organs in good working order.  Green tea has been shown to boost metabolism and dandelion tea will help flush you out, further reducing toxins and any bloating.

 5.      Pamper Thyself

Cleanse!  No time or money to book that expensive facial?  Have no fear, your cleanser is here.  Give this easy homemade cleanser and mask a try and you will almost be able to feel the antioxidants and nutrients seep into your skin making it soft, smooth, and younger looking.  Don’t forget to moisturize twice daily.

Pink Dairy Cleanser: Each day in your countdown, use this quick and easy cleanser by mixing 2 teaspoons milk, 2 teaspoons pink grapefruit juice with pulp, and 2 teaspoons Greek plain yogurt or sour cream until smooth.

Soothing Green and White Mask: 7 days and 4 days before the big day puree ¼ can white beans and 5 cucumber slices in a food processor until smooth.  Gently massage the mask onto your face and let it sit for 15 minutes before rinsing off.

Fact: Pink Dairy Cleanser – the yogurt will gently exfoliate and stimulate collagen, to help firm your skin.  The pink grapefruit will protect your skin from sun damage and the formation of free radicals.  Soothing Green and White Mask – This refreshing mask will help sooth redness and inflammation and leave your skin feeling serene.

Exercising at a gym just isn’t for everyone. If you don’t enjoy going to a health club to get your fit on, but are looking to improve your fitness, consider some alternatives:

1. Walk a dog. Having a pet is a great excuse to get out and move. Pups that live indoors require at least a 30 minute stroll to get their energy out and stay healthy. Try to maximize your dog’s requirements and your own at the same time. Wear comfortable shoes and keep a good pace.
2. Maximize tube time. You may have heard that you can exercise while watching TV. Most commercial breaks last 60 seconds to 2 ½ minutes. Don’t fast forward your DVR or get up and go to the refrigerator. Use these breaks in your show to maximize your fitness. Some things you can try are: crunches or planks (try to get as many in or stay as long as you can in the pose until your show returns); lunges, push-ups, squat-jumps, frog-jumps, calf raises or jumping jacks (do as many as you can without stopping), and; yoga poses or stretches (hold each pose or stretch for 30 seconds). Every little bit counts, so challenge yourself to increase your repetitions or time as you progress.
3. Try a video. If you are not sure if you’d like zumba, boot camp, cardio boxing or another gym class you may have heard of, try it at home. Videos are available on Netflix, in hotel rooms and to borrow from the local library, so try one out before doing it en mass.
4. Make the playground your playground. When you bring your kids to the park, enjoy a more grown-up version of play. Climb. Chase. Swing. Throw and catch. Small children are often fit because they never stop moving, and they don’t need to do conventional movements to be their most healthful selves. Imitate them (including the laughing and silliness) – it feels great and you will look great! See those monkey bars? Go try a pull up!
5. Bring the gym to you. Consider purchasing a doorway gym system. There are several options out there, such as TRX, that are portable and easy to set up. They generally come with instructions and you can use them at your leisure. Other options are to purchase a cardio machine or hire a personal trainer who will come to you. Whatever you choose, make it part of your routine and schedule your exercise like a doctor’s appointment so that you’ll really commit!
6. Wii anyone? Not just for kids, Wii has several games that will really get your heart beating! There is tennis, golf, baseball, dancing, bowling and several fitness games to stave off boredom and fit into your preferences and lifestyle.
7. Hit the cold. Try an outside winter sport such as ice skating, skiing, snow shoeing or sledding. You’ll be having so much fun you won’t even know you are exercising. Get one activity into each weekend in the winter and your body will reap huge benefits.
8. Combine your interests with socializing. Social meet up places are all the rage. Want to try Frisbee golf? Find a great hiking trail in your urban hood? Go birding in January? Check out a meet-up site, such as www.meetup.com, and participate in a social outing that will get you off your glutes! Share your time and interests while recreating on your terms.
9. Stand up. You burn 33% more calories standing up than you do sitting down, so decide to stand whenever the phone rings during the day. Make an effort to fold laundry standing. Stand at the computer or when waiting for the bus. Remember your posture. Shoulders back, tummy in, stand straight.
10. Get cleaning. Join a community clean-up program, de-clutter your garage/attic/basement, wash the windows, scrub the tub, find the grass in your yard by removing leaves and debris, re-organize your closet and drawers . . . this work is endless yet rewarding.  It keeps you movin’ and groovin’.

Of course check with your physician before embarking on a new fitness routine. Think outside the fitness box and you will be successful. Cheers to your most healthful and fit self!

I’ve never been a big fan of resolutions. I truly believe we should be working on improving ourselves daily, and that we don’t need a holiday date to begin self-improvement work. However, there is something to be said for taking a minute to reflect on the past year and take action moving forward. There are many “rules” to follow in life but looking ahead at a new year, there is one rule I would like to focus on: be responsible. It translates into your personal, professional and social life in a proactive and productive way. We don’t need a million guidelines. There shouldn’t be a hundred messages telling you how to govern yourself as you navigate the world. Moving through life with the mantra ‘be responsible’ should cover you in most situations. As we approach the New Year, it is a good time to revisit the simple message of being responsible.

Be responsible for your health — make choices that keep you accountable to your physical, mental and emotional health. Find a way to be responsible when you are indulging and enjoy yourself with a thoughtful recognition of your actions with food, exercise and well being. Make and keep your doctors’ appointments, schedule regular dental check-ups and be proactive in eating empowered by keeping your refrigerator and pantry responsibly stocked.

Be responsible in your environment — take a New Year’s minute to look at the space you spend the most time in. Do you love your home? Is your bedroom a sanctuary? Are you proud of the desk you keep and spot where you relax? No? Then take some action and make the spaces you live in spaces you love. Take ownership of improving your world you live in so that you can feel good about your choices.

Be responsible in your love – release some oxytocin, the love hormone that is responsible for managing your stress and negative feelings. Cuddle more puppies, hold more children’s hands, hug your loved ones and accept and receive affections. You deserve to have a year that is full of feelings of being loved, so take responsibility for it by incorporating a little love into each day.

What are your thoughts on New Year’s Resolutions?

Winter solstice takes place on December 22, 2011. Some of us don’t notice it. Others look forward to it, knowing it is the shortest day of the year and the daylight will increase after it passes. Like many milestones and holidays of the year, this event can mark a moment for personal reflection and action planning. Take a moment to consider the choices you make as you live your most Nutritious Life.

Focus on the longest night – Shortest day = longest night. Check in with yourself to evaluate your sleep hygiene. Sleep experts recommend that you establish a simple ritual before you go to bed to tell your body it is time to rest. Brush your teeth, wash your face, read a book or meditate for several minutes before you close the light. Make your slumber environment clear of stressors by making your room as dark as possible, turning off the television and silencing your phone. Set yourself up to be successful by making your bedroom a sanctuary for sleep.

Activate yourself – It is dark when we leave for work and dark when we return home. It is only normal that motivation to move wanes without the friendship of the sun.  While it is tempting to skip the gym in favor of extra time hunkered down, do your best to move each day. Walk an extra few minutes to a bus or subway stop further away, take the stairs and walk the mall to incorporate a little more movement into your daily routine. Also, you don’t have to be a weekend warrior to enjoy cross country skiing, a few minutes on the ice rink or afternoon sledding or building a snowman with the kids. The benefits will show in your mood first. Remember these little bits of movement not only can add up but can also motivate us to move more and get in a “real” workout.

Take a look at your environment – We spend a lot more time inside when it is dark and cold outside. Spending time making your home or office a space that you like to be in will deflect some of the stress and help you lead a well and healthful life. Winter cleaning isn’t so bad when you play your favorite music and the result often makes you feel great.  Light scented candles and shift some furniture around so that you can enjoy it in a new way. Take a minute to look at what is and isn’t working in the space you live in so that you can feel empowered in your world.

Take a minute to acknowledge the winter solstice this year. Honor yourself and your work as you pursue your personal Nutritious Life ambitions for another season. As you look forward to sunnier days, remember to enjoy the darker days, too!

Sitting at your desk all day have you feeling blue? Those neck, back and leg cramps creeping up on you?  The leading cause of doctor visits is lower back pain, with about 85% of the US population experiencing an episode at one point in their lives. Concentrate on proper posture this month. Listen to your body. Get up from your desk every hour for 5-10 minutes…it may keep you from having to pay your doctor a visit.

NLT: You’ve probably tried yoga and pilates to help with stretching and posture, but few have tried Feldenkrais. This technique combines physical therapy with your own body’s physical inclinations. It is not just a workout; it’s a whole new approach to moving your body. You can visit a local instructor or center or simply call for more information.

If you are a busy parent who doesn’t have time to exercise because you are too busy driving your kids from soccer practice to football games, you are not alone. A recent Purdue study found that kids who exercise don’t necessarily have parents who exercise. But, guess what? It’s never too late to join in the fun! While you are watching your kids play soccer or waiting for them to finish practice, why not run a couple of laps yourself? While you are parked on the couch watching football on tv, why not do pushups every time someone scores or jumping jacks at every interception? Give yourself small goals throughout the day, since 5 minutes here and 10 minutes there does add up.

 NLT: If you prefer a more structured workout routine, then get in on the newest craze. What do you get when you combine heart-pumping music, toning exercises, weights, cardio and Pilates on Megaformers? No, it’s not Transformers at boot camp! It’s SLT, the newest revolutionary workout to hit New York City from sunny Los Angeles. Check out SLT’s website and sign up for the best workout you’ve had in a long time!

 What are some of your favorite ways to sneak exercise in?