BODYREVOLVE BLOG

$35 PERSONAL TRAINING SESSIONS THROUGH JULY

Get your summer body on for $35.00 a session!  The summer is the best time to be in shape and I'm offering a great rate through July to help you get a jump start!  Check out the following for details and contact me to discuss goals and start working out!

Yours in health, 

Reza

PROBIOTICS - THE GOOD BACTERIA

Probiotics have recently become present in the world of health and nutrition.  Despite the interesting name, Probiotics offer many great health benefits and should be consumed as part of a well-balanced diet.  So grab a yogurt and read on!

WHAT ARE PROBIOTICS?

"The term probiotic refers to dietary supplements or foods that contain beneficial, or "good," bacteria that are similar to those normally found in your body. Although you don't need probiotics to be healthy, these microorganisms may provide some of the same health benefits that the bacteria already existing in your body do — such as assisting with digestion and helping protect against harmful bacteria."  - The Mayo Clinic

WHAT HEALTH BENEFITS DO PROBIOTICS OFFER?

• Probiotics may improve nutrient bio-availability (better absorption), for B vitamins, calcium, iron zinc, copper, magnesium and phosphorus, among others. 
• Prevention of acute diarrhea
• Probiotics and active bacteria culture may improve lactose intolerance The bacterial strain commonly used in yogurt can produce lactose enzymes. Therefore, people with lactose intolerance and children suffering from intestinal infection can usually tolerate yogurt with an active culture.
• Other studies have shown that probiotics, especially acidophilus, promote the growth of healthy bacteria in the colon and reduce the conversion of bile into carcinogens (cancer-causing substances).
• Probiotics may enhance immunity.   

(information from the International Scientific Association for Prebiotics and Probiotics) 

You can find probiotics in yogurt, kefir, sauerkraut, or supplements with an ingredient known as lactobacillus acidophilus.  My probiotic supplement of choice is called dfense from wellnesspro. www.wellnesspro.com

Healthy Wishes,

Reza

 

 

FIND COMFORT IN THE COMFORT BAR

My friend Monica introduced me to an all natural, gluten free, delicious and satisfying snack bar a couple of days ago and I fell in love instantly!  Comfort bars are unlike any other bar.  When you are looking for a filling snack or a something to eat before your next spin class try a comfort bar. There are three flavors including my favorite Chocolate Vanilla - I'm salivating while writing this!    You can pick one of these delicious bars up at Whole Foods!

The following is a copy of the nutrition facts provided by Comfort Bar. More information can be found on their website www.comfortbar.com. 

15g Protein and 5g Fiber Contains NO Wheat, NO Gluten, NO Trans Fats, NO Corn Syrups and NO Hydrogenated Oil  Low Calorie, Low Fat, Lower Sodium Curbs Appetite Naturally No Sugar Alcohols No High-Carbohydrate Fruit Sweeteners

Sweetened with Organic Agave  (Lower Glycemic Index than Honey or Sugar) Made with Real Fruit Easily Digestible -- Lactose-Free Whey and Non-GMO Soy Kids Love the Taste Too! 8 bars per box

RUN A 5K!

Get together with your friends for a fun and healthy 5K!  Running a 5K will motivate you to complete 3.2 miles, push yourself, and have fun with your friends in a healthy way There is a 5K almost every weekend in Los Angeles during the summer. Typically money raised from the race benefits a charity.  

Look at www.raceplace.com for a list of 5 and 10K's in the Los Angeles Area.

The following are some photos from my most recent 5K in Brentwood. We had a blast!

WellnessPro BALANCED NUTRITON

I am always on the search for the best nutrition supplements, bars, and shakes in the market.  A few months ago a friend introduced me to a company called WellnessPro. WellnessPro creates a shake that acts as a meal replacement, or supplement to your diet.  The shakes formula is a mix of 100% natural components with a perfect balance of nutrients to optimize your body's overall function and health.   

The shake can be used for:

• weight loss
• development of lean body mass 
• weight gain 
• balancing your diet

 

I've been using the WellnessPro balanced nutrition shake as my pre-workout and post-workout shake. It has more protein than other shakes in the market with the added value of balanced nutrition.  I've experienced a world of difference including:

• I feel and look better than ever
• My body is leaner and stronger
• I have more endurance 
• My skin looks great

WellnessPro has really made a difference in my health and overall well being.  To top it off the shakes taste great and are less than $2.00 each!  

Log on to www.wellnesspro.com for more information.  Visit the blog each week for updates and information on WellnessPro products. 

EAT PURE, LIVE PURE - PUREBARR

The previous statement from Pure Bar couldn't be more true! A friend shared a Pure Bar with me the other day and I fell in love! Not only does the pure bar rock my taste buds, it is organic, raw, and totally amazing. Choose one of Pure Bar's many flavors at Whole Foods or Trader Joe's. More information at www.thepurebar.com

Check out what's in the chocolate Pure Bar:

---

NUTRITION FACTS Serving Size one bar/48g/1.7 oz Calories 200 Fat Calories 80 Amount per Serving % Daily Value Total Fat 9g 13% Saturated Fat 1g 6% Trans Fat 0g 0% Cholesterol 0mg 0% Sodium 10mg 0% Potassium 250mg 7% Total Carb 25g 8% Fiber 5g 18% Sugars 18g Protein 6g Vit A 0% Vit C 0% Calcium 4% Iron 8% Vit E 4% Thiamine (B1) 4% Riboflavin (B2) 4% Niacin (B3) 2% Vitamin B6 4% Folate 4% Phosphorus 8% Zinc 4% Magnesium 10% Copper 15%

HOW MANY CALORIES SHOULD YOU CONSUME EACH DAY?

HOW MANY CALORIES SHOULD YOU CONSUME DAILY TO MAINTAIN OR LOSE WEIGHT?

There are many calculators available on the web that outline your daily caloric intake needs to maintain or lose weight. All of the calculators out there yield similar results with a deviation anywhere from 20 - 70.

Follow these easy steps to learn your daily calorie intake needs, mine is listed as an example...

step one

your current weight 155

step two

conservatively rate yourself on the following activity scale: 17

14 = inactive (a sedentary office worker)

15 = slightly inactive (occasional walks or games of golf)

16 = moderately active (frequent jogging, calisthenics, tennis)

17 = highly active (almost always on the go, seldom sitting

down or standing still)

18 = very highly active or strenuously active (training athlete)

step three

multiply step 1 x step 2 = 155 x 17 2635

this is your daily caloric

intake to maintain your

current weight.

step four

determine your weekly caloric intake 2635 x 7 = 18445

multiply the answer for step 3 x 7.

this is your weekly

intake to maintain your

current weight.

step five

answer for step 4 - 3500 calories = 18455 - 3500 = 14955

your new weekly intake.

step six

divide answer for step 5 / 7= 14955 / 7 = 2136

your new daily caloric

intake.

step seven

now you know how many calories you need to lose weight based on your current activity level, about a pound a week!

THE TRUTH - in order to lose weight you need to be burn more calories than you consume. Be mindful of what you are eating, the quality of foods, and increase your activity level!

click above for an on-line calorie counter by freedieting.com

RAH RAH FOR ROTISSERIE CHICKEN!

photo by www.myrecipes.com

Ever at the market, in a rush, and wondering what to make for dinner? Before you resign to a high sodium pre-packaged meal, your favorite fast food joint, or starvation, pick up a rotisserie chicken. This inexpensive, cooked, ready to go chicken can be made into a plethora of meals.

Combine the chicken with veggies, brown rice, fajitas, chicken spinach salad, throw it into a sandwich; it's versatility is endless!

check out the following recipe from Men's Health Magazine

ROTISSERIE CHICKEN WITH ROASTED VEGETABLES

3/4 bunch asparagus ( about 8 medium spears)

2 Portobello mushroom caps, sliced

1 medium onion, cut in rings

1/2 tbsp extra-virgin olive oil

1 rotisserie chicken breast or leg

preheat oven to 400 F. Remove woody ends of asparagus by bending each stalk until it breaks. In a baking dish, toss vegetables with olive oil. Season with salt and pepper to taste. Roast for 12 - 15 minutes, until vegetables have developed a light brown crust. Serve half the vegetables with chicken and a simple spinach salad tossed with olive oil and vinegar. reserve the other half of the vegetables for other meals this week.

Per Serving 430 cal, 36 g protein, 18 g carbohydrate, 5 g fiber, 25 g fat, 7 saturated

BE A CIRQUE DE SOLEIL FLYER AT JUKARI - FIT TO FLY!

 

I had the opportunity to take a new class format by Reebok and Cirque De Soleil and It was fantastic!  A temporary Jukari studio opened in Los Angeles through June.  Jukari combines jumping trapeze style with  an intense full body workout with a promise to sweat and have a blast!

The studio allows 8 people to work out, jump, and get crazy!  I suggest you try it at least once, you won't be disappointed!  Contact www.reebok.com/schedule to schedule your class today!  The class is taught by well trained and energetic instructors!  Check out reebok.com/women for more information

JUKARI Fit to Fly Studio

233 S. La Brea

Los Angeles, CA    

To schedule:  www.reebok.com/schedule

Email questions at morefun@reebok.com

Call  323.449.9885 

 

 

GREAT FREE WORKOUTS IN THE LOS ANGELES AREA

Want to burn calories without burning the cash in your wallet?  Save a few dollars and take advantage of amazing complementary work outs in Los Angeles area!  The following are my 5 favorite places to exercise for free in Los Angeles and are a great addition to any exercise program. Many of the following locations are outside and offer great views!    

5.  bike, run, or rollerblade the beach path

There are miles of paved path along the beach stretching from Santa Monica to Redondo Beach. Head to the beach, locate the path and go for a run by the ocean.  The ocean is breathtaking and the air is wonderful. Watch out for other people on the trail as it is very populated, mostly on the weekends.

4. hike up runyon canyon 

Grab your favorite four legged friend, a bottle of water, and take a hike up runyon canyon. Be prepared to sweat as you make your way up a windy fire road. Hike from the entrance at the top of Fuller Street at the base of the Hollywood Hills all the way up to Mullholland Drive. On a clear day the views of Los Angeles are stunning!  Challenge yourself by running to the top! It's a killer workout!

3. walk or run up the santa monica stairs

Leave the stairmaster at the gym and find your way to "the stairs" one block north of 4th street and San Vicente Blvd.  You are in for a fierce work out!  Walk, jog, or run up and down the stairs one at a time, every other step, or any variation you choose.  Start slow and work your way up.  I love the intensity of the work out, every time I make the trip to the stairs my legs are on fire upon finishing!

2  sand dune park  

The giant sand dune nestled in Manhattan Beach is the perfect playground for an outdoor workout.  Dig in and climb up! I recommend walking your first time.  Just a few times up and down the dunes will complete your workout. Your buns and calves will definitely feel this one!

1 weekly community classes at lululemon athletica

Find your local lululemon athletica and step inside every Sunday for a complementary fitness class led by L.A.'s finest yoga instructors and trainers. Every class is truly extraordinary and created for all fitness levels. you won't leave disappointed!

Have any suggestions for a great free workout in Los Angeles? Please send them to reza@bodyrevolve.com. I would love to hear from you!

healthy wishes,

Reza

IT'S OFFICIAL...BODYREVOLVE HAS A TRAINING STUDIO!

REVOLUTIONIZE YOUR WORKOUT, TRANSFORM YOUR BODY AT BODYREVOLVE'S NEW PERSONAL TRAINING STUDIO! 

One of my goals was to create an affordable boutique personal training studio and now... here it is!

In addition to sweating at the beach, park, and outdoors you can now train in the comfort of a private training studio.  

The studio is located off of Beverly Blvd and Highland in Los Angeles and will be open by appointment only. Please email reza@bodyrevolve.com or call 310-975-9812 to set a time.   Let your friends know that I am offering a complementary fitness assessment and mini training for new clientele. Work out one on one, or with a couple of friends!

I am eternally grateful for the support of friends and family (including my lululemon family and the other awesome people I work with)! Without your support the opening of the studio would have not been possible.  Thank you!

Healthy wishes,

Reza