Train for Life

Author: rrluthi

  • Exercise Session #2

    Target Your Upper and Lower Body in this Peripheral Heart Action Circuit! Ball Two-Arm Dumbbell Chest Press 1 x 20 reps. Single-Leg Cable Row 1 x 20 reps. Ball Abdominal Crunch 1 x 20 reps. Single-Leg Dumbbell Curl 1 x 20 reps. Supine Ball Dumbbell Tricep Extension “Scull Crusher” 1 x 20 reps. Step-Up to…

  • Time to Get Motivated!

    “How Do I Get Motivated?” A question we ask ourselves at this time each year.  Motivation is derived from love for what you are doing.  Without this love and enjoyment, exercising can be difficult.   To help find your love for exercising and commit to a healthy, holistic lifestyle, answer following questions and consider the following…

  • Exercise Session #1

    Hit your Lower Body, Upper Body, and Abdominals with this heart-pumping, calorie-burning circuit! 30-minute circuit divided into (4) 6-minute microsessions Warm-Up:  5- 10 minutes Light-Moderate Cardio Activity Brisk Walk, Slow Jog, or Dynamic Stretching Lower Body:  6-minutes Ball Squat (against wall) – 1 x 20 reps., 30 sec. recovery 2-Leg Deadlift (with body bar) – 1…

  • Merry Christmas!

    To all indoor and outdoor cyclists, MERRY CHRISTMAS! To all cross-fitters, MERRY CHRISTMAS! To all weight-lifters, MERRY CHRISTMAS! To all yogis, MERRY CHRISTMAS! To all other fitness enthusiasts,  If you do not celebrate Christmas, Spend time with loved ones, relax, and have a joyous holiday!

  • Saturday Morning Pick-Me-Up Workout!

    Yes, it is Saturday morning… and yes, it is acceptable to sleep in later than the five mornings prior.  But, don’t sleep too late! Here is a quick workout to get you out of bed, increase your heart rate, burn calories, and give you the energy for all your weekend festivities – and, it does not…

  • Pumpkin Cornbread

    Ingredients 1 cup Cornmeal 1/2 cup Corn Flour (or Oat Flour) 2 teaspoons Baking Powder 1 teaspoon Baking Soda 1 Egg 1 cup non-fat, plain Greek Yogurt 1/2 cup drained, canned Corn (not creamed) 1/2 cup canned (or boxed) Pumpkin Puree 2 tablespoons Honey 1 tablespoon pure Vanilla Extract (optional) 1 small handful raw, unsalted…

  • Power Oats Pumpkin Bites

    Ingredients 1  1/2 cup old-fashion rolled Oats (not quick cooking type) 1/2 cup ground (blended) Oats (or Oat Flour) 1/2 cup canned (or boxed) Pumpkin Puree 1 cup pitted Medjool Dates (approximately 8) 1/4 cup Nut Butter of choice (Almond, Sunflower, or Peanut) 1/4-1/2 cup shredded Coconut (optional) 1/4-1/2 cup powdered Sugar (optional) 1/4-1/2 cup grated Chocolate (optional)…

  • Thanksgiving Blessings

    Today is about more than eating turkey and splurging on our favorite bites.   It is a day to spend time with loved ones, reminiscence, and be grateful. Several years ago I was a member of the Fox Talkz Chapter of Toastmasters International in Los Angeles, CA.  I recently discovered one of my required speeches…

  • Pumpkin Muffins to Add to Your Thanksgiving Feast!

    Healthy Chocolate Coconut Pumpkin Muffins Ingredients 1 cup Coconut Flour ½ cup Flax Meal (Optional: May use all Coconut Flour) ½ cup Oat Bran (Optional:  May use all Coconut Flour) 1 teaspoon Baking Powder ½ teaspoon Salt 2 tablespoons Pumpkin Pie Spice 1 tablespoon Cinnamon ½ cup Non-fat, Plain Greek Yogurt ½ cup Cultured Coconut Milk…

  • Challenge Your Core!

    Start a Core Challenge this weekend, and build a lean, toned core throughout the holiday season!  Ready… Set… Go! Day 1:  Hold 20 seconds Day 2:  Hold 20 seconds Day 3:  Hold 30 seconds Day 4:  Hold 30 seconds Day 5:  Hold 40 seconds Day 6:  Rest Day 7:  Hold 45 seconds Day 8:  Hold 45 seconds…