Erin Lanahan Method

Signature method to get fit from the inside out!

Workout Wednesday- “The Pain/Pleasure Dynamic” September 30, 2009

I know I know…this was the title of yesterday’s post too. However, I talked about the profound Pain/Pleasure dynamic as it applies to Nutrition yesterday, and today I want to talk about how it applies to exercise. Now, the first I ever heard of this in this way, was in the book “Awaken the Giant Within,” by Tony Robbins, who is a brilliant man. He helped me put into words, something I have been describing to clients for a long time. That’s why I am sharing this with you…because it’s awesome!

So, if you haven’t already, please read yesterday’s post. As I explained in it, everything we do is based on pain or pleasure and how we associate things with both. For example, I know some people who HATE to exercise. They associate more pain with working out, than they do with feeling overweight and unhealthy. What they are typically doing is choosing what actions they take based on short-term pleasure rather than long-term pleasure. It may feel better in the moment for them to sit on their couch eating chips rather than go to the gym, but in a month when they have a reunion or a wedding to attend, they will suffer a lot of pain when they feel bad about themselves. So, ultimately, it comes down to what causes you more pain in the long run, unless you are fulfilled by the quick fix. I find most of us are never fulfilled by the quick fix. It just leaves us more and more empty and farther from what we truly desire. So, WHAT DO YOU WANT? Do you want short-term pleasure or long-term pleasure??? Personally I want long-term pleasure because I am seeking long-term happiness, not a quick fix.

So next time you are on the fence about working out, ask yourself these questions. “In the short-term, will it cause me more pain to work out or to sit here and watch TV?”  “In the long-term what will be more painful, to be fit, feeling great, and ready to show up for anything, or to be overweight, unhealthy and feeling embarrassed about my body?” “Which do I prefer, short-term pleasure or long-term pleasure?” Once you have answered these questions HONESTLY to yourself, you will know what to do.

So any questions for me? Please leave them here. Here’s To your Health!!!

 

Workout Wednesday- “Changing with the Seasons” September 23, 2009

As the seasons change, be aware of how you feel and change with them. We too, change with the seasons.

Hey everyone. How are you doing this week? I know I’ve been hearing a lot of people say they are a little low energy or feeling a bit off emotionally. I am experiencing something similar, but I do believe it’s all a part of the Summer ending and the Fall beginning. As the seasons change, so do we, and I think many of us are feeling the shift internally. Instead of sitting around moping, I think it’s a good time to get even more active. Throw yourself into your workout routine and really push the envelope.

For example, I have been really craving the gym lately, even more than usual, so I am going to capitalize on that. I am also eating quite a bit more, so I have some extra calories I need to burn, LOL. They have actually turned out to be a great source of fuel for my workouts. However, today it hit me. I’ve been doing the same amount of sets of my full body circuit, for about 4 months now. Even when I make the exercises harder, it only challenges me a little bit more. So in order for me to really crank it up, and make the most of where I am internally, I am going to add an extra set or two of my full body circuit. So on the days I do 2 sets, I’ll do 3 and on the days I do 3 sets, I’ll do 4!!! Yep, this should be interesting to see what happens. My body, mind and spirit seem to be really craving more of everything, so I am just going to trust that and go with it.

Where are you internally? Do you feel the shift of the seasons inside of you? Are you feeling a bit like you need to shift things in your life as a result? If so, let me know! I’d love to help you figure out a good way to compliment your life with a few good fitness tips. Please leave your questions and comments here for me on the blog! Here’s To Your Health!!!

 

Workout Wednesday- “Self Myofascial Release” September 16, 2009

Myofascial means “fascia related to the muscles.” I have chosen this subject to write about because I am passionate about people knowing what it is and how to therapy and care for their own bodies. I am a big believer in preventative health care, and myofascial release can be helpful and sometimes necessary for those who are completely inactive, all the way to the super athlete.

First, you must know what fascia is. It is a strong connective tissue that surrounds the muscles, bones, and joints and provides support and protection to the body. It runs over and throughout the entire body from head to toe and has three layers, the superficial fascia, underneath the skin, the deep fascia, which covers the muscles and helps keep them divided and protected, and lastly the subserous fascia, which runs deep inside the body.

Many people suffer from aches and pains and injuries, that are a result of trigger points. Trigger points  can be defined as “areas of muscle that are painful to palpitation and are characterized by the presence of taut bands. Tissue can become thick, tough and knotted. They can occur in muscle, the muscle-tendon junctions, bursa, or fat pad. Sometimes, trigger points can be accompanied by inflammation and if they remain long enough, what was once healthy fascia is replaced with inelastic scar tissue.” Typically this is the result of repetitive movement, bad posture, body imbalances, trauma to the body, etc. If one does not care for their fascia by releasing it with trigger point therapy or myofascial release, they may suffer from a weakening, easily injured, and full of pain body.

Self-myofascial release is a great and pretty easy way  to alleviate pain by releasing trigger points. There are the basic pieces that one needs to do this, such as a foam roller or pipe roller, a piriformis release ball, a psoas release ball, and a tennis ball for in between the shoulder blades and to release the traps (at the top of shoulders and at the bottom of the neck). You can buy the foam rollers at Perform Better.com by clicking here. For more information on what to buy, where to buy it, and how to use it…please feel free to leave all questions and comments here for me on the blog! I am happy to help you. Also, if you are in the Los Angeles area, I teach a myofascial release class that is awesome, so check it out here!  Here’s to Your Health.

This is a video I’ve used before in a previous post about “rolling out.” I’ve posted it again for those of you who heaven’t seen it yet, in order to teach you all how to do this.

 

 

Holistic Thursday- “Living a Fit Life” September 10, 2009

I hope you all know just how much I truly enjoy writing to you and sharing my life with you. This blog is an outlet for me to do something that I love a lot. I am such a believer in people doing what they love in life. It is so important, and is a main ingredient to living a fit life. Fitness comes through exercise, eating healthy, and making choices that honor every part of ourselves. I’m talking about  following that voice within, that urges us to try new things and take chances even when we are scared or don’t know how.

You see, working out and eating in a way that respects your emotional, mental, and spiritual well being is a piece of living a fit life. The other piece is exercising your ability to evolve, grow into the best version of yourself, and experience a happy, joyous, and free life. We need all of it if we want to be living a fit life.

A dear friend of mine, and colleague, Margalit Ward and her partner Shannon Bindler, run a company they call Get Up Girl, which is a women’s coaching group. They “offer inspirational programs, such as, coaching, workshops, and retreats, that help women create an ideal vision for their personal and professional lives. These dynamic group and individual settings encourage participants to honor themselves, remove obstacles, and create a clear action plan for achieving success.” (Don’t worry guys…if you are interested in this kind of support, let me know and I can direct you to the right people:)

I am a big fan of Get Up  Girl,because I am a big fan of YOU. We all need help sometimes, getting to where we know and feel in our hearts we want to be. That is what I do. I help you get closer to living a fit life, as the highest, most authentic you. Working with people like Margalit and Shannon brings me tremendous joy because together we can truly make a difference in each others lives. (Yes…you help us as well, as we all learn from each other:)  

If you are feeling a bit lost, or need a change in direction in life, or are feeling blocked from achieving your goals and dreams, I strongly suggest signing up for one of Get Up Girl’s workshops or events. They even have a free workshop tonight at 7pm-9pm and next Thursday at 7pm-9pm, called “Take Charge of Your Success.” Check them out on their amazing web site for more details: @ www.GetUpGirl.org.  Make sure to read their rock’n blog too :) They can truly help you shape your life into a Fit Life! Please leave all questions and comments for me here on the blog. Here’s To Your Health!

 

Nutrition Tuesday- “The Craving Game” September 1, 2009

Happy Tuesday everybody! I hope you are having a great week thus far. I am feeling excited to be back to the blog and I’m feeling really refreshed after a week of no blogging! Instead of blogging last week, I decided to try a few new things and to explore and experiment as my research for future blog inspiration.

One thing I played around with was what to do when I just don’t want to eat the things I’ve been eating. Like, when egg whites and oatmeal and brown rice just aren’t cutting it anymore and all I want is SUGAR!!!!!! LOL, yes, this happens to even me sometimes, but what I have learned and continue to learn, is that this is not something to worry about. There is a real reason for why this happens.

My tendency is to go “OH NO…I’m loosing all control!!!” But this is not the case, especially if I really pay attention to what is happening in my body. My cravings for food and exercise were different last week. I was wanting to eat a lot more, craving sugar, and feeling more like doing long runs than doing circuit training in the gym. So, I decided to just go with what I felt. However, in the past I may have mistaken this shift in craving for depression or the need to binge on junk food and too much time in the gym. But I realize now, that actually, my body was legitimately wanting foods that satisfied a different nutrient requirement than what I’d previously been eating for the most part. At the same time, my body was craving more cardio. So in actuality, it wanted “more food” but then it wanted to use the extra food for fuel on my long runs…which makes perfect sense!

What I new I wanted was sugar, what I thought I wanted was chocolate, cookies, candy, cakes, comfort food, etc. What I did instead was a ton of fruit, prunes, high fiber cereal with agave syrup, almond milk, low glycemic chocolate, apple juice and Macro Greens, Ezekiel raisin toast with all natural peanut butter, and LARABARS:)  

You see, my diet consisted of mostly all natural, whole, organic foods, loaded with natural sugar, vitamins, minerals, and a ton of nutrients!!! I found that by following my cravings but looking for healthier alternatives for what I “thought” I wanted, I actually didn’t gain a pound, and in fact may have lost one or two. What does all this mean??? It means that our bodies know what they need and they require different nutrients at different times, depending on what’s going on inside of us. Therefore, it is good to follow those cravings as long as you make sure to make the healthiest choices available that satisfy the same cravings. For example, prunes instead of star burst, High fiber cereal with agave vs. sugar cereals, fresh fruit vs. cakes and sweets, and a couple bites of low glycemic chocolate vs Hershey’s. I also found that by purchasing my new amazing find…MACRO GREENS, from Whole Foods, my days felt highly nourished and my body a well working machine. By Thursday I had so much energy, I actually did a 70 minute run AND a circuit workout in the gym:) I was shocked, for having such a quick turn around from what I “thought” was the beginning of me slipping back into some bad, old habits!!! Wow, its amazing what can happen if you just LISTEN to your body’s needs and realize you should always eat to feel good, energetic and nourished!!!

So, are you experiencing any major cravings, falling off your diet, or making unhealthier choices now than you were? What are some of your eating habits and challenges? Let me help you play the Craving Game!!! Please leave all your questions and comments for me here on the blog. Here’s To Your Health!!!

Stock Photo of Papayas and cherries

 

 

Workout Wednesday- “Go Ahead…Cheat on Your Workout!” August 12, 2009

 

LOL, so I’m having a bit of fun with the title…so what! Ha! What I am getting at here is that, after doing the same workouts over and over, we need to step outside the box. For example, step into a boxing session, or a kick-boxing class. Maybe it’s yoga that is new for you, and others of us could benefit from something like swimming, meditation, or martial arts.

I felt drawn to this topic because I am getting a bit antsy in my own program lately. It’s definitely time to spice things up, ya know, have a little affair with something new:) This is about the ONLY time I would support or encourage having an affair people. But if you feel like cheating on your workout…GO FOR IT!!! The more different, the better.  If you’ve got a blonde, go for a red head or brunette!!! I’ve recently added yoga back into my regimen, but I’m looking for something else. Possibly a Muay Thai class or a weekly boxing lesson??? All I know is I’m ready to get dirty!!!

It’s SOOOOOOO  important to keep things fun and exciting, so instead of just getting complacent and excepting what is…DON’T! It is totally valid and OK if you are bored, but why shouldn’t you do something about it? I certainly am. I will most likely keep my 2 days of full body circuit training, my UCLA lunges and stadium sprints, but now I’ll have my yoga class and one more yummy new thing. I’ll keep you posted on what I decide to do. Hmmmmmm maybe a dance class??? SO MANY CHOICES:) BUT I will have just as much fun choosing as I plan to have doing!!!

So, what’s it gonna be for you??? I’d love to share in this process with you! Let’s talk choices:) Give me a shout out here on the blog. Here’s To Your Health!!!!

 

Holistic Thursday- “Be Where You Are, Without Judgement” June 25, 2009

"Being is Not Suffering" - Buddha

"Being is Not Suffering" - Buddha

One of the first things I introduce to my clients, is the sabotaging effects of self judgement. Just like life, getting physically fit is a process and it takes time to figure out the most effective, efficient, and natural way of accomplishing our goals. Everyone is different, therefore we all have a different journey to experience and obstacles to overcome when manifesting the best version of ourselves. To do something in a way that lasts forever takes longer than taking action for immediate results. However, while taking time to manifest good habits from the inside out may take longer to get you to your fitness goal, it will also never go away. You will create healthy, well balanced habits, that come naturally to you, so being fit comes easily forever. Taking action that produces immediate results, while getting you what you want NOW, will also bring you what you DON”T WANT later….right back where you started and locked in to the diet roller-coaster until you find a way off!!! 

BE WHERE YOU ARE. What I mean by this is that it is very important to your success that you never judge yourself  for just being in the place you happen to be in each and every moment. Some days you will feel strong, energetic, clear, and light on your feet. Other days you may experience fatigue, a heavier step, and not as much motivation to workout or be active. So What!!!!! None of this matters. What matters is you LISTEN to your body and DO WHAT IT TELLS YOU!!! There is a big difference between what your head or EGO tries to say you “should do” vs. what your body tells you is best for you because it feels good. What I mean by feels good, is that one vs. the other creates a good feeling deep inside and seems to resonate with your souls purpose for you. It will feel in alignment with you more so, than to push the other way. Sorry to sound airy fairy, but this is the honest truth. I have been in this industry for 15 years, and I have learned the hard way many times before I figured out the secret to success, LOL. I use to live my life beaten up by my own judgement…NO FUN :(  So don’t do it…it’s a waste of energy and therefore counterproductive to your progress. Just BE WHERE YOU ARE and trust your process. TRUST that if you just listen to your body that is saying “REST,” you will wake up tomorrow or next week, and feel like superman/woman because you listened to and gave your body what it needed. It will balance itself out for the down time you took, I promise you.

Also, sometimes, you feel like “If I can’t have an awesome yoga class than why even go.” OR “I really don’t wanna run, should I try or not?” Here’s my advice. First of all, no one can tell you what is best for you. There is a fine line between doing and not doing something when you are feeling resistant to it. Either, rest and surrender to the decision, or go and surrender to it. The worst that can happen if you go is, you will walk in to the gym, check in, take one look at the treadmill or dumbbells, say ABSOLUTELY NOT, and turn around and go home. Or if you get your running shoes on and walk out the door, you may go 10 steps and just go NOPE, or again, you may end up having a nice walk or a slow jog? Sometimes, getting there is the hardest part and if you just get there you find the energy to get a workout in. A fit lifestyle is all about just doing your best in every moment:) Even the little stuff adds up!

What are some of the things you judge yourself for??? Do you feel guilty when you have a “BAD” workout? Do you tend to have trouble just getting to the gym or your running shoes on and out the door?? I’d love to hear from you! Please leave questions and comments for me here on the blog!!! Here’s To Your Health!!!

 

Workout Wednesday- Full body circuit training for the injured fitness buff June 24, 2009

 

longevity logo from flyer 

I am dedicating this article to my friend Derek. He recently asked me to help him with his workout program. He has always been very fit and athletic, but over the last 2-3 years has suffered some pretty major injuries and physical challenges. He is getting back in the swing of things and asked if he should be lifting light or heavy, short or long sets, and what were some recommendations for rehab-like training techniques. Well Derek, I am going to of course, ask that you check with your doctor first.  If you get the green light … this is what I recommend for safe, visible results and what The Erin Lanahan Method (E.L.M.) is based upon.   In fact, even though I am currently injury free, this is the workout that I do.  It safely delivers consistent results …

As you know, I’ve been a competitive gymnast, a dancer, a competitive cheerleader, and a 6-time fitness champion. My body has literally been through the ringer. After college, I began realizing there were holes in my program, which is when I was training split body parts (ex. Monday chest/tris, Tuesday back/bis, Weds off, Thursday legs, Fri shoulders, Saturday stadiums). That was the way I was taught to train, and yes it did get me results for a while. However, I was very aware that it never trained my body as one unit, and after all, we do use our bodies functionally for everything and therefore each muscle group must work together as ONE.

That’s when I began exploring functional training, core training, and full body circuit training. Not only have I gotten much greater results, I only work out about half as much!!! It’s great for the working girl or guy or one who just doesn’t believe in spending too much time in the gym, hello, MEEE!!! I mean the whole reason behind looking hot and feeling grrrrreat, is to enjoy it…not to spend every minute inside a gym!

The foundation:  I typically do Monday full body circuit, Tuesday 40min-60min run outside, Wednesday I take off or do full body circuit again, Thursday it’s UCLA stadium sprints and track lunges and then lateral raises, arms, stability and core training in the gym, and Friday, depending on what I did Wednesday, is either off or full body circuit training. That leaves the weekends completely free, which I love, but if I get in a feisty mood and decide to do some sort of exercise, like a beach run or hike, well…it’s just icing on the cake. 

If you’d like to know the exact workouts I do…stay tuned for next Workout Wednesday’s post. I will be telling you exactly that:) If you’d like to know sooner…please leave your questions on my Q&A page and your comments below. Thanks for tuning in…Here’s To Your Health!!!

 

Workout Wednesday- “Erin Lanahan Method (ELM)” June 10, 2009

This TRX ROCKS my Workout WORLD!!!!!

OK you guys, I’m gonna try and make this as simple as I can.  ELM is based on the fundamental principals I have found to be the most valuable and useful to my progression, all of which I have learned along my fitness journey. Believe me, I have tried everything at least 3 times, and then gone around in circles again and again deciding what works best for me. It is a tedious process, one I recommend, but one who too many  don’t have the patience to conquer alone. Therefore, I am here to share with you — my secrets and discoveries about my favorite way of working out to shock my body and continuously encourage new, positive transformation. I love training full body, and core because it shocks my body, maintains a steady amount of lean muscle for a fast metabolism, and keeps things interesting. Plus, I don’t have the time to work out 6 days a weeks anymore, ugggh! But if we don’t have to…why should we, RIGHT?? Chicka chicka huh!!! Read on,  ha ha…

So, as a result of being a circus performer,  a gymnast who worked with Bella Karolyi, and an NPC League Fitness Champion multiple times, I have learned a lot about how to train my body efficiently. Lately, I say screw all that split body part crap, 5-day a week B.S., and just GET TO THE POINT!!!!! Currently I work out 2-3 days a week of INTENSE full body/core workouts. I do 1 exercise per body part, per set, starting with the bigger muscle groups first, ending with the smallest. I will also do an awesome Stadium workout 1 day at UCLA, as well as 1-2 days of running. But see my super effective, absolute favorite circuit workout example below)…..

WARM UP (ask me for details cause this is very important:)

Pull ups or lat pull downs-  15 reps (grip and rep changes depend on the workout goal, person, etc)

Decline push-ups (hands on med balls) or Push-ups with the TRX, with a plank push in between 

ACTIVE CHEST STRETCH (because active stretching in between exercises opens your body up and helps a ton with utilizing full range of motion to achieve optimum results)

Core exercise (so either side plank combination or TRX combo, or plank combo on the floor…)

Reverse Lunge with a shoulder press. (you are doing legs with shoulder press, so as you lunge back, the front leg side arm has the dumbbell.  As you step back arm is down, as you step up, you press to straight arm position.

Back Row of your choice (there are tons of options, more on this later)

ACTIVE LAT STRETCH 

Hamstring curls or dead lifts 

Biceps (dumbbell curls or straight bar are two to start with, but I have lots of suggestions!)

Triceps (rope press downs, and band extensions are two awesome starting options)

HIP STRETCH 

Repeat this workout 3 times through about 2-3 times a week, along with 1-3 days of cardio. The ratios best for you are based on your individual genetics, goals, intentions, etc, so see me for more specific info. I want to help you if I can!!!!!! Here’s to YOUR health:) xoxoxo ) 

P.S.  I will be drilling down into each section of this intense full-body workout in future Work Out Wednesdays, but ALWAYS feel free to get in touch with me on my Q&A page, Facebook or Twitter if you want the 411 before then.  And of course, if you are really serious about results and live in the LA Area, call me and set up your session with me today!

 

Nutrition Tuesday- “Hottie on the Run” June 9, 2009

 

OK this week I want to be short and sweet. I was in a major car accident Sunday so I have been a little bit shaken the last few days and gotten a bit off track with things in order to deal with the circumstances at hand. All is well however, life is good, and Tuesday is here and now. Just so you know and remember, I am not a nutritionist. I am however, an experienced survivor and accomplished participant of the fitness industry, but what I suggest are merely “suggestions” and I’m just telling you what works for me. Everyone is different, and ultimately to find what food combinations (example protein, carb, fat ratios) work for YOU, it does come down to trial and error, and patience with the process as you learn what works best for YOU.  It’s just as important to know what DOESN’T work for you too.

What I have found to be a great daily meal plan for me is as follows. I would suggest men take in twice the serving sizes I do, but again everything does depend on the individual and his/her goals. For more individualized help, please contact me personally in the comment section or Q&A section. See below for my Monday-Friday meal faves!!!

Typically, I get up and have 1/4th cup of old fashion oats (from Traders Joe’s), with 1/4th cup blueberries, and 1 tbsp of flax seed oil, all stirred, heated, and mixed together. I also have 4 egg whites scrambled with cayenne pepper, garlic powder, and other spices/herbs of my daily choice:) This is truly my breakfast of champions, as it really gets me going. On the days I do morning cardio early, I wait to eat breakfast until after I do cardio. Stay tuned for Workout Wednesday where I will talk specifically about my weekly workout schedule and daily routines.

For my next snack I typically have a protein shake, and lately I’ve been at work and what’s been easiest for me is a half of a Muscle Milk shake (about 130 calories, 13 gms protein, 6 carbs, 4.5 gms fat)

Next, I am usually still out and about so I have the other half of my Muscle Milk.

Once I am home around 3 0r 4 pm, I typically have about 1/2 cup mixed veggies, 1/4 cup brown rice, and 4 oz of lean meat (usually tuna or white fish). I also use about 2 tblspns of olive oil, chili pepper, garlic powder, and other spices/herbs I may be in the mood for that day (as long as they don’t have any sodium).

About 2 hours later, depending on the time, I either have dinner, or if its a night I’m eating dinner later, I’ll have 1/2 cup fat free cottage cheese, and/or a half of an avocado.

For dinner I have about 2-3 cups of greens (example: broccoli, spinach, asparagus, green beans, etc) mixed with mushrooms, 2 tbsp olive oil, spices and herbs. I will put that with 4-6 oz of fish, or the occasional piece of meat (I typically eat mostly fish, very little meat).

Some nights I’ll eat a snack, but typically I don’t need it. I like to eat half an apple with a serving of all natural peanut butter or almond butter, or a serving of low glycemic milk chocolate that I buy at Trader Joe’s (it’s really gooood!!!) 

I ALWAYS aim to drink at least 3 liters of water per day.

So this is what I do often. I also eat a lot of wheat grass when I can, as well as other healthy treats. I’d love to help you figure out things that work for you as well, so please let me know if you have questions!!! Post ALL questions/comments here on the blog please!!!!!  Here’s to your health:)

 

 
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