Jenna Pardini

Meet Lisa Corsello of Burn / Top 5 Reasons to Circuit Train

10.07.2013

Hey everyone! I was recently invited to attend a Burn pilates class here in San Francisco, and LOVED it! It’s not your ordinary pilates class, but super high intensity circuit training involving both strength training, cardio and much more. This class kicked my butt (in a good way) and I cant wait to go back! So excited to introduce you all to Lisa who is the owner AND founder of Burn. This woman does it all and is such an inspiration to me. She will also give us the top 5 reasons why circuit training is so important to include in your workout regime. Here she is:

Top 5 Reasons to Circuit Train

By Lisa Corsello, owner and found of Burn

Circuit training, put very simply, is all about doing a variety of exercises with a relatively short amount of time in between each set. Circuits can be done just about anywhere, with just about any combo of exercises. Not sold yet? Read on for the Top 5 Reasons To Circuit Train. I guarantee once you try it you’ll agree. . . . .

1. Efficiency: If you’re looking to get the most out of your workout time, circuit training is the best example of quality over quantity. Moving from one circuit to another keeps the heart rate up and helps increase endurance due to the lack of rest time and the different challenges presented by each exercise.

2. Work Harder: Because each exercise in a circuit is performed for a relatively short amount of time, it’s harder to get bored. Think about it- if you know you’ll be on a spin bike for an hour, how likely are you to challenge yourself the entire time? If you know you’ll be on the spin bike for 3 minutes and then onto something totally different, you are more likely to push harder on the bike.

3. Reduce chance of injury: Because circuits are designed to incorporate many different exercise techniques, the body becomes not only stronger, but better able to take on stress. By training the entire body in many different ways, circuits help create a better overall fitness foundation and level of body awareness that can help reduce injuries in and out of the gym.

4. Burn more calories: Circuits work the entire body, which results in more calorie burn during and after the workout. The after– burn differs, depending on the person, but studies show that the resting metabolic rate remains elevated after a workout and long-term as more lean body mass is achieved. In other words, you keep burning calories, even after your workout.

5. Break through plateaus: Plateaus can be caused by the body’s adaptation to a workout. What was once challenging gets easier over time, if done consistently. Circuit training, therefore, helps keep plateaus at bay by offering a variety of different movements to keep the body focused and working.

Google top circuit workouts and follow the high-intensity exercises,without pausing, three times through, at least three days a week, and you’ll be showing off a sleeker body by the end of the month.

If you are in the Bay Area and prefer group circuit exercise, come to one of my classes at Burn in San Francisco and torch a few calories. See schedule at www.burnsf.com

About Lisa Corsello
Lisa is an ACE Certified Personal Trainer, nutrition consultant and group fitness instructor who works with clients to create customized, goal-oriented exercise and nutrition plans. Using her extensive training and fitness background, Lisa has developed a popular new fitness technique called Burn. The 55-minute workout brings the benefits of dynamic individualized workouts to groups using a method that draws upon the best of Pilates, strength and core training for optimal results. Her programs emphasize constant movement using circuits to challenge and improve endurance, agility, balance and strength, with appropriate focus on stressing proper form and method. Each workout incorporates dynamic strength and cardiovascular training with active recovery techniques targeting all major muscle groups. Sessions are intended to be learning experiences that constantly evolve, keeping each one challenging and fresh.

She has successfully adapted and applied her methods to clients with a wide range of abilities and capabilities; absolute beginners needing basic knowledge, enthusiasts who want to increase lean body mass and reduce body fat, people recovering from sports injuries or serious illness, and professional athletes in training. Lisa, a Lululemon Athletica Ambassador, has been a featured fitness expert on WebMDas well as inMy Family Doctor Magazine, LowCarb Magazine, Current Health Magazine, and Cornell University’s Food & Fitness Advisor newsletter. In fact, Lisa is a regularly featured fitness expert on the KPIX Weekend Morning Show. Lisa is currently a contributing fitness expert on SingleMindedWomen.com.

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Thanks again for having us and teaching us your ways Lisa!!

WE HEART BURN!!!

Connect with Burn: Website / Facebook / Twitter / You Tube

October Goal List

10.02.2013

I don’t know about you guys, but I love fall! Over-sized sweaters, boots, hats…well sort of. In San Francisco it’s now our summer? Anyways, I do love all things that come with fall! But since summer is over lets not get lazy and stop working out! With the holidays near, lets focus on balance. With home cooked meals and family get-togethers around the corner lets not feel guilty for enjoying them, but focus more on balance. Balance with nutrition, workouts and family time. Since yesterday was our first day of October I put together a list of goals this month.

Find a boxing gym and learn how to box!
Focus on portion control and measure portion sizes
Nike Women’s Half Marathon and Run10Feed10 Event
Find a new clean pumpkin recipe to master
Spend time studying to get NCCPT certified- Need to buckle down and hit the books
Inspire at least one person on their fitness journey
Spend more time blogging, writing, and creative thinking
Compile a list of scary movies to re-watch
Rent a cabin with friends for a long weekend
Sweat daily!!

I would love to hear- what’s on your October goal list?

FIT GAL Feature: Kathia of Fit In My Red Sole Shoes

09.25.2013

Hey there! It’s been awhile since I’ve done one of these. For those of you who just joined us, one of my fav sections of the blog is called “Fit Gals”. This is where I feature some amazing women who demonstrate positivity and inspiration in the fitness world. It gives a chance for you to read about their fit lifestyles and show how we can all relate.

I’ve been following Kathia from Fit In My Red Sole Shoes for quite some time now, and love seeing her uplifting posts on IG and Facebook. Then I found out she has a blog, and knew we had to get her on Fitness & the City. She is extremely dedicated, loves what she does and I of course we have the “red sole shoes” part in common. 😉 So here she is:

FIT GAL: Kathia of Fit In My Red Sole Shoes

Q: Tell us about yourself and your fitness lifestyle.

A: I am a bodybuilder and I love the iron. For me lifting weights and pushing or pulling weight around, including resistance are the most valuable ways to test my strength and I have found that going to the gym and learning about bodybuilding are the coolest things that have happened to me in a long time.I also work full-time as a senior paralegal and have a young adult son at home with whom I share my passion for health and fitness.

Q: What are you fitness goals and how are you working towards them?

A: My fitness goal is to continue improving my knowledge on bodybuilding and to attain my ultimate physique. Going into competition and even modeling are also things that I am considering but mostly continue improving myself and become a certified personal trainer, obtain a degree in Sports and Health to compete at the bikini fitness level and to create an online training program for women who are seeking to improve their lifestyle by becoming healthy and fit.

Q: Do you eat clean? Can you describe your typical meal plan?

A: My meal plan is about eating whole foods and foods that assist in my growth as an athlete and my daily requirements to continue building a healthy body and mostly to nourish my body. Typically, I go for lean meats, veggies, fruits and legume. Chicken breast, half of a sweet potato, a cup of spinach or half a cup of asparagus, lots of water and some strawberries or blueberries for the kick. Bananas, almonds, avocados and beans are some of my favorites, too

Q: In what ways do you stay active and how often?

A: I go to the gym six days a week and work different muscle parts each one of these days. While lifting, I drop the weights and do quick cardio moves by dancing (like a maniac) to salsa, merengue and reggae ton beats. On colder days, I go to a school stadium and do sprints, run the bleachers and run the track with bursts of jumping jacks or knee to the chest moves.

Q:Where do you find most of your inspiration?

A: I look for inspiration daily and I do follow other athletes like me who are pursuing their dreams and becoming stronger as they push themselves harder each day. Slowly I have built some followers audience on social media and that has definitely improved my motivation and inspiration since I get constant feedback from my followers and they show me how eager they are to start making changes in their lives to get better.

Q: What lessons have you learned along the way?

A: I am glad to say that I believe in how resilient women are and how strong we can become once we get around the obstacles. That there is no better drive than a girl with a purpose and that once we find what works for us, we will not stop until we get it. I also found that I love banana pancakes and that I can live off of them forever. LOL!

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Thanks so much Kathia!! ps- loving those hot pink shorts in the photos 🙂

Be sure to check out Fit In My Red Sole Shoes on:

Website / Facebook / Twitter / Instagram / Pinterest

Women’s Health RUN10 FEED10 Event

09.19.2013

Hey loves! Women’s Health Magazine is putting on a Run10 Feed10 run in San Francisco on Sunday, October 27th! Please join me if you are in the area, it’s for such a great cause.

Use this special code (Run10 Feed 10: R10F10USA) to receive $5 off their ticket price through September 22^nd.

WOMEN’S HEALTH & FEED ANNOUNCE

2^nd ANNUAL RUN10 FEED10 EVENT IN SAN FRANCISCO

Presented by Unilever

2^nd annual event inspires people to race to fight hunger in America

Event to include bonus yoga session, nutrition and beauty consultations, great giveaways and more.

Women’s Health’s wildly popular race and fundraising event,RUN10 FEED10, is coming back to San Francisco onSunday, October 27, 2013.

WHO: Join Women’s Health Magazine, FEED and its founder, Lauren Bush Lauren, and thousands of amazing men and women runners in the fight against hunger.

WHAT: This fall, Women’s Health magazine will host RUN10 FEED10 in San Francisco. The concept is simple: run a 10K with us and provide 10 meals for those struggling with hunger in San Francisco. Last year, RUN10 FEED10 raised 1 million meals nationwide and we’re setting the bar even higher for 2013.

Timed 10K races will also be taking place across the country in New York and Chicago. People living in Boston, Los Angeles, Miami and Seattle can participate in one of Women’s Health’s “Fun Runs” and if runners do not live in one of our host cities, they can still participate by signing up to run their own 10K. The money from the registration and fundraising efforts will go to their nearest metropolitan area food bank. Download the official, free RUN10FEED10 app to plot your training course.

The day will include:

An unforgettable experience running at 10K for those in need
Pre-and-post race activities including guided stretches and yoga with a special guest trainer
Tons of freebies, experiences and giveaways from FEED, Dove, Degree, Lipton Tea, Simple, Kellogg Nourish, OPI, Vaseline, Birkenstock, Sketchers, Cigna, Ford Fiesta, and more.

WHY: Right now, over 50 million Americans are food insecure, meaning they don’t know from where their next meal is coming. The reality is there is enough food in the world today for everyone to get the nourishment they need for a healthy and productive life. The other reality is that we can do something about it. Together, we can make a huge impact in a very simple way. All you have to do is RUN!

WHEN: Sunday, October 27, 2013 at 8 AM

WHERE:Crissy Field, San Francisco, CA

Registration Fee: Sign up for Run10 FEED 10 at www.run10feed10.com. Included in your $50 registration is race entry, your donation of 10 meals, and a limited-edition FEED bag
$50 – until 9/30/13
$60 – 10/1/13 – 10/24/13 or until the race sells out!

Fundraising Information:
Women’s Health is encouraging all participants to raise $100. You can start fundraising by going to www.run10feed10.com, clicking on the START FUNDRAISING tab at the top of the page,and joining the appropriate city’s RUN 10 FEED 10 fundraising team. Share your page with your friends and family to spread the word! It only takes 10 friends donating $10 each to raise an extra $100 for your community.

ABOUT FEED:

After witnessing the effects of hunger firsthand when traveling as a WFP Honorary Spokesperson, Lauren Bush Lauren founded FEED Projects in 2007 with the mission of creating good products that help FEED the world. Every product sold has a measurable donation attached to it and, to date, the social business has been able to donate over $6 million and provide nearly 60 million school meals globally through the United Nations World Food Programme. FEED has also supported nutrition programs around the world, providing vitamin supplements to over 3.5 million children through UNICEF.

Over the past six years, FEED has forged successful partnerships with companies such as Target, Disney, Pottery Barn, Clarins, Whole Foods, Gap, DKNY, Links of London, Godiva and TOMS.

FEED products are available online and at retail locations around the world. For more information, please visit www.feedprojects.com or follow FEED on Facebook (FEED Projects) and Twitter (@FEEDProjects).

See you there!

How To Speed Up Your Metabolism / Paris Marathon!!

09.17.2013

If you’ve been following the Facebook page, you’ve probably already heard my big news…but I am more than excited to tell you guys that I will be running the 2014 Paris Marathon in April!! This has been on my bucket list ever since I can remember and I am so excited to visit Paris for the first time, AND run my 2nd full marathon!! Have any of you been to Paris? If so, your recommendations for restaurants, shopping or any place to visit would be much appreciated! Can’t wait!!

(photo sources: unknown)

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“How do you eat so much and manage to stay fit?” “How is your metabolism off the charts?!” Aside from a hearty workout regime, building your metabolism takes time, but in turn allows you to constantly eat and burn fat while at rest. Sure, a teeny percent has to do with age and genetics, but it is in your control to increase metabolism and shed the extra weight that you’ve been dying to get rid of! Here’s how to speed up your metabolism:

Build muscle. Get in the weight room and lift those weights ladies and gents! The more muscle you gain, the faster your resting metabolic rate. Burn calories while sitting? Umm, count me in!
Eat every 3 hours. If you eat more often, the faster your metabolism. Strange, but true. Make breakfast your most important meal and add protein! If you want a faster metabolism think protein. Here’s why. Your body burns twice as many calories digesting proteins than it does carbs. Think eggs or greek yogurt for breakfast and chicken or fish for lunch or dinner.
Hydrate, hydrate, hydrate. (and no not with alcohol). Dehydration leads to a slow metabolism! Studies have shown that cold water does the trick. Cold drinks force your body to work to warm up, which builds more energy.
Use spices. Think cayenne, chillis, red pepper. Anything that makes you sweat means your metabolism has increased.
Green tea, full of antioxidants and contains a plant compound called ECGC which promotes fat burning.
Coffee. Caffeine stimulates your central nervous system and increases heart rate. Gotta love your cup o’ joe.

It’s important to remember that you can grab control of your future! Stop the I can’t and go with I can do this! Even when it comes to your metabolism, take control of it. Try these tips and don’t use your age, weight or genetics as an excuse. Speed up that metabolism, get moving and get healthy. MUAH!

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