Erin Lanahan Method

Signature method to get fit from the inside out!

Holistic Thursday- “Silience” July 30, 2009

 

A man meditating by the sea photo

I am feeling very pulled to talk to you all about SILENCE. I am learning more and more about this myself each day that I am faced with all my daily “To Do’s.” However, over the last year or two, I have made it a conscious effort to add a few minutes or 30minutes, of silent meditation to my list. I am not perfect at doing this every day yet, but I find it makes a big difference to my ability to cope with the noise and business of every day life when I do. To really be in the NOW is not something most of us know how to do, but being in the NOW means being PRESENT, and being present means learning the art of  BEING. This brings me lots of joy and refuels me quickly so that I can keep moving with energy I cannot and do not get from sleeping.

Just like a computer needs to be shut down regularly to allow it not to get overloaded, the same goes with our mental and emotional bodies. To truly here our creative voice, or to feel rested in a way that sleep cannot achieve, we must quiet our inner voices and allow the truth of who we are to emerge.

I am a big believer in honoring myself and being kind to myself. You should try it with yourself too. Treating myself with respect means giving myself everything I need, and something I NEED is just a few moments of SILENCE a day. Why not? We are constantly bombarded with noise every second, with the radio, the television, people on their cell phones, background chatter, traffic, etc. You know what I’m talking about. Pay closer attention if you don’t.

We all deserve a little time to ourselves, something that is just ours, not interupted by or shared with anyone else. So let this be your quiet time. Whether that’s in the car with no radio  or in your bedroom where the traffic, TV, and roommates/family cannot get to you, just try it. You will be surprised how much you decompress in a very short time.

Are you feeling overwhelmed? Do you wonder why it’s hard to cope with everything on your p[late? Do you feel like there is always too much to do??? I feel ya, but there is a way out of that suffering. Please leave any questions or comments you have for me here on the blog! I’d love to help you on your journey if I can!!! Here’s To Your Health!!!!

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Workout Wednesday- “Take A Week Off!” July 29, 2009

OK so don’t freak out thinking about taking a week off. Yes, I know who you are, lol. Honestly, I am dedicating this article to all you workout junkies and freaks out there, who NEVER take a week off OR to those of you who feel guilty if you do!

I have learned, over my lifetime of training intensely, that I do much better, and get better results, when I give myself a week off about every 6-8 weeks. This is either heaven for some people, or torture for others. It use to be torture for me, but now it is heaven, because I understand the importance of it to my fitness regimen, and I know from experience that I continue to progress as a result. I let myself train hard, then recover, so I can get back to training even harder, and bust through my plateaus. It makes perfect sense. It’s about training smarter, not over training just to end up getting sick, tired, and weak.

I have a friend who recently did a triathlon and he actually wanted to keep training the following week, after he competed. I told him he was crazy, and that the best thing for his body AND his training program, was to take off. I have several clients that are tri-athletes, and I watch them literally run their bodies into the ground. They are constantly sore, they always look tired, they can’t train as efficiently as they are capable of because they ARE tired, and therefore fail to get as good of results, and last but not least, they fall short of having much else accomplished other than their training schedule. You see, you don’t miss out or loose out on anything when you take this break. In fact, quite the opposite happens. You come back with a bang, all strong and rested and with a new determination because you are mentally, physically, emotionally, and spiritually rested.

During this week off, I suggest REALLY taking off. Some of us can actually go away for the week, but if you cannot do that, then just do your best to do ONLY the things that feel simple and that honor you. For example, maybe you go out to dinner every night and have someone else cook for you. Or, go buy that book you’ve been hearing about for months now, that you “haven’t had the time for” in your busy schedule, and just read. Go see a movie or two or three. Lay on your couch and stare at the ceiling. I don’t care, as long as it serves you and honors you in a peaceful, joyous, and restful way.

Do you have trouble resting? Or are you one of those people who just got excited because you now have permission to dodge the gym, running, or bootcamp for a week? I would love to hear your story and what you tend to struggle with at times! Please leave all your questions and comments here for me on the blog!!! Here’s To Your Health!

 

This is a great video explaining getting stronger vs. over training, and why you should take time off to recover!!

 

Nutrition Tuesday- “Old School” July 28, 2009

 

Well I was thinking about what I wanted to talk to you guys about today, and honestly, I feel like it’s helpful to just bring back some good old school advice. You know that rule, eat 3 servings of veggies and 3 servings of fruit per day, and drink 8 glasses of water per day??? Well, that is what I am talking about people:) These rules are so simple but so effective if you really follow them and stick to them.

One of the main reasons we eat the bad sugars is because we are craving something sweet, or our body is in need of nutrients from fruit or nutrients period. Also, when we are thirsty, we often mistake it for hunger. Try drinking a glass of water the next time you think you’re hungry and see what happens. When we fill our tummies with a serving of veggies and a serving of fruit, on the side of our meals, we experience a satisfaction because our need for nutrients has been fulfilled. Therefore, we are not typically hungry anymore, and will stop eating. Also, the nutrients and fiber from the fruit and veggies will keep us full, hydrated, and energized until it’s time to eat again.

Drinking at least 8 glasses of water a day, ensures we are hydrated, keeps our tummies full, and flushes out fatty acids and toxins. We will end up eating less, drinking less sodas and pointless beverages that are all chemicals and/or loaded with sugar, and we will also reap the benefits of clearer skin and eyes.

I dare you to try this in your every day food consumption. See how much less you eat of the bad stuff when you consciously fill your tummy with the good stuff. I dare you!!!

What are you filling your stomach with now? Do you eat any veggies in a day? Fruit? I would love to know what your diet has consisted of up to now, and what your fitness and body goals are. Let’s examine whether or not your goals and your food consumption are in alignment with each other:)

Please leave all your questions and comments here for me on the blog!!! Here’s To Your Health!

 

Holistic Thursday- “The What, How, and Why of Acupuncture” July 23, 2009

 

Happy Holistic Thursday friends! Today I want to introduce our guest blogger, my dear friend, and passionate acupuncturist, Tamara ZumMallen. I asked her if she could speak to you a little bit about acupuncture and it’s benefits. I truly believe in approaching healing with holistic and preventitive measures, which is just one of the things Tamara and I have in common. Tamara is based here in L.A., and you can find her on her blog. I’ll let her tell you more!  

 

The What, How, and Why of Acupuncture :

by Tamara ZumMallen, L.Ac.

Acupuncture is the insertion of fine needles into acupoints throughout the body to promote the smooth flow of qi (life force). Acupuncture heals the body and calms the mind. It will give you an overall sense of well-being and bring you to a place of focus and clarity. It’s a big promise, I know, but 2,500 years of tradition has to say something about it’s efficacy.

The needles are hair-fine and do not necessarily hurt. The patient may feel the initial pinch of the needle and then feel surprisingly comfortable while the needles are in. Most patients fall asleep. Really. The patients who do not fall asleep report a feeling of deep relaxation for the duration of their 20 minute session.

A person should seek acupuncture when he/she wishes to embrace a more holistic approach to health management. One of the reasons I was so drawn to acupuncture and Chinese medicine is that the practice allows the patient to participate in the healing process. One example of that would be my acupuncture treatment for carpal tunnel syndrome. With a few sessions (4 – 12) of acupuncture and light exercises to do when the patient is on his/her own, the patient may enjoy a 100% recovery. And guess what? No surgery, down time, or prescription medications required!

Some of the more popular reasons to seek acupuncture are: neck pain, low back pain, repetitive motion injuries, stress and anxiety, gastro-intestinal distress, and sleep disorders. Fortunately, health insurance carriers are starting to recognize acupuncture as a viable and inexpensive way to manage pain syndromes and are reimbursing for treatment.

I welcome your questions and comments at Tamara@LAacupuncture.net.

Thank you for reading.
Tamara ZumMallen, L.Ac.

 

Workout Wednesday- “Roll with ME and Beach Body Circuit Camp” July 22, 2009

Here’s an awesome beach bootcamp. Although we will be in a classroom setting, we will be doing similar things and getting the same results!!!

 

Hello all my workout buddies! I am getting very excited for my classes that are launching this Saturday 7/25 at 10:15-11:45 am!!!  They will be held every Saturday thereafter.   I am instructing Roll with Me from 10:15-11:00 am and then immediately following is my signature Beach Body Circuit Camp from 11:00-11:45 am!!!  Both will be at the Fitness Factory. I recommend doing both of them in this order, as this is an amazing way to build lean mass, burn fat, and have fun while you are doing it.

I’ve talked about rolling, or myofascial release, in an earlier blog. Please read that to get a more in depth description and understanding of the benefits of these techniques. Since I’ve been coupling myofascial release and full body circuit training, I have gained a significant amount of lean muscle, dropped about 5% body fat, sped up my metabolism a ton, gotten rid of any and all aches and pains, and feel amazing!!!!! I am in the best shape of my life right now, and work much less at it than I use to have to. 

In the past, when I would get this fit, I would always end up suffering in some way. I was either over training, or just not able to keep muscle on and burn fat without killing myself in the gym and basically starving. Now, I eat very healthy, but I eat as much as I want and what I want, because I train right and effectively and the calories are used in just the right ways. I am never stressed anymore over my workouts or diet, and man does it feel AWESOME!!!

This is precisely why I have launched my E.L.M. Saturday Series of Roll with Me and Beach Body Circuit Camp. It’s a great way for me to teach other people my methods of staying in tip top shape and at the same time, helping them learn how to care for their bodies in the process. I look forward to seeing any and all of you there!!!!

If you aren’t in L.A. and therefore cannot come to class, let’s figure out how to get you on a good program! Please leave all questions and comments here for me on the blog and I will help you the best I can! Here’s To Your Health!!!!

 

Nutrition Tuesday- “Hottie on the Run” July 21, 2009

This is a really cool You Tube video talking about ways to eat healthier when On the Run!!!

 

Hey everyone! Hope you had an awesome weekend!!! I know I did! I did UCLA on Saturday morning before training a couple awesome clients:) I’m up to doing almost 700 yards of lunges now (100 are lateral lunges, 50/side), and 12 stadium sprints! It felt really good, even though it was boiling out there.

On Sunday I saw a client, went to the beach, and cooked dinner for my family. Since I was on the run pretty much all weekend, it was up to me to plan my meals, and make sure I was prepared with food all day long.  I prefer eating whole, organic foods if and when possible, but sometimes a girl, or guy, just needs a shake to keep the engine running when he/she is on the run! I was drinking muscle milk a lot for a while, and still love it when in a pinch, however, it can get expensive buying 1 per day. A more cost effective and a less preservative and caloric option, is buying your own supply of a good, quality whey isolate protein powder.

Recently I went to Power Zone, in West Hollywood, and purchased MRM’s ISO-BOLIC protein powder. It’s 100% whey isolate, hormone free, anti-biotic free, aspartame free, and BSE free. I prefer the chocolate flavor. It’s great on the run, because you can just put as many scoops, as servings you need throughout the day, into a tuppeware thermos, mix with water, and drink a serving size at a time in between meals (15gms for girls is a serving size). I usually drink about 2 servings per day, typically for my 2nd and 3rd meal since I am training clients and it’s easy.

I have a photo shoot in 2 weeks, so I’m doing an extra clean diet, cutting out all sugars, and taking out my 1 serving of brown rice, and adding green veggies instead. I have been extra busy lately, so having my own protein powder that I can just throw in a plastic mug and mix to drink when time to eat, is very convenient. Also, me using a more pure form of protein, as well as eating less sugars and carbs, will be a great way to lean out just a bit more, to be looking hot for the photo shoot! I don’t recommend eating like this always, as it’s good to have a very balanced diet, including lots of fruits and colored veggies. These are some of the types of sugars that are good to have in your diet.

So remember, when you are an On the Run person, or are having a busy week, it helps if you keep protein powder on hand. You will be way more likely to get in nutrients every 2-3 hours to keep your metabolism burning fat and your body building muscle!

Where are you on your weight-loss/muscle building journey? Do you have any events, photo shoots, weddings, reunions, TV appearances to get looking hot for???? Or what are your personal fitness goals? Leave all your questions/comments for me here on the blog. I’d love to help you along if I can! Here’s To Your Health!!!!

 

Holistic Thursday- “Ahhhh Yoga” July 16, 2009

AHHHH, something that looks so hard never felt sooo good!!!

 

Today I took yoga with one of my all time favorite yoga instructors, Stella Valente. I train her and she gives me private yoga, and we do it as trade (gotta love the barter system:). This is so amazing for me, as I truly believe yoga brings a perfect balance to my life and workout program.

 I use to take her class twice a week at Equinox, Tuesdays and Thursdays at 1230-130, but then my schedule changed and I was no longer able to see her then. I have been inconsistent with doing yoga now for almost a year and a half, and it definitely showed today lol. However, I am feeling so much more opened up, and my breath is a lot deeper, and those are just some of  the things I have been missing so much. Yoga really slows me down, brings me back into the moment, and forces me to just breath very deep into each pose, and I am invigorated as a result.

I really recommend finding a yoga class that suits your schedule and your energy. I believe that yoga is good for everyone, as it helps with stress relief, mind/body/spirit connection, flexibility, detoxing the body, core strength, patience, and much more. Make sure you find an instructor you resonate with and a level of difficulty that is aligned with your fitness levels. Personally I prefer a more gentle class that focuses on twists, shoulder and hip openers, and breath. Others like lots of difficult poses, etc. I will probably start changing it up a bit as I get back to being yoga-conditioned, as I also love Kundalini yoga. Bottom line is, we all can benefit from every type of training and every type of yoga, and finding a good balance between all of them can help us reach a more well rounded fitness level. Like I said before, I truly believe, everyone, no matter what body type or fitness goal, can reach their potential faster, if they are doing at least 1 yoga class per week.

Do you do yoga? Have you ever tried? Are you curious about the diferent types available to you? I would love to help guide you into a yoga room for a good practice. Just leave your questions/comments here for me on the blog:) Here’s To Your Health!!!!

 

 
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