"Suite" day when I have an amazing old friend who lost 100 pounds taking his daughter to her first NFL bears game to hanging out with Beth, amazing wife to my amazing mentor to my girl Kelly stretching on a random wall from our workout yesterday… So Gmen, let’s make it even more amazing and beat these cryboys! #sunday #Funday #nfl #bears #giants #love #nfl #fitgirl #fitfam #Reediculouslyfit #happy #strong #bigblue #energy #awesome


"Suite" day when I have an amazing old friend who lost 100 pounds taking his daughter to her first NFL bears game to hanging out with Beth, amazing wife to my amazing mentor to my girl Kelly stretching on a random wall from our workout yesterday… So Gmen, let’s make it even more amazing and beat these cryboys! #sunday #Funday #nfl #bears #giants #love  #nfl #fitgirl #fitfam #Reediculouslyfit #happy #strong #bigblue #energy #awesome

Nothing better than getting a hotel workout in with my fit friend and inspiring other gym goers with technique tips! #fitgirls #fitfam #love #laugh #lift #Reediculouslyfit #fitness #fashionistas #girlfriends #rock


Nothing better than getting a hotel workout in with my fit friend and inspiring other gym goers with technique tips! #fitgirls #fitfam  #love #laugh #lift #Reediculouslyfit #fitness #fashionistas #girlfriends #rock

Gettin’ my roll on this am before training my clients! Learn how awesome it is to roll & contact us at lisareedfitness.com #fitlife #thegrid #triggerpoint #best #foamroll #muscle #recovery #friday #fitness #fun #lisareedfitness #Reediculouslyfit #shineon


Gettin’ my roll on this am before training my clients! Learn how awesome it is to roll & contact us at lisareedfitness.com #fitlife #thegrid #triggerpoint #best #foamroll #muscle #recovery #friday #fitness #fun #lisareedfitness #Reediculouslyfit #shineon

Rockin’ the roof with Discovery HIIT class! Wahoooo! #discovery #rocks #lisareedfitness #fitfam #bootcamp #Reediculouslyfit #strong #fit #beastmode #awesome #energy #thankyou !!!!


Rockin’ the roof with Discovery HIIT class! Wahoooo! #discovery #rocks #lisareedfitness #fitfam #bootcamp #Reediculouslyfit #strong #fit #beastmode #awesome #energy #thankyou !!!!



“Fall” in Love With Your Legs & Other Fab Fall Fitness & Nutrition Tips!

Here are some fantastic fall workout tips so that you can replace the slogan “Falling into Shape” with “Staying in Shape” this season!

Fall in Love with Your Legs Exercises:
I recommend doing 2-3 sets of 12 repetitions for each of these exercises. Try to do the workout 2-3 times per week! *Watch my YouTube video to learn the correct technique!

1. Start with “Pink Power!” Sumo Squat Jumps *Wear your pink for breast cancer awareness month! & Gift with Purchase of my “Get Reed-iculoulsy Fit in 7 Minutes” high intensity circuit training & receive a free pink tote, lunch bag or tank top! Go to www.lisareedfitness.com/DVD to purchase!

As you wear your pink for breast cancer awareness month, power up your strength training days by adding plyometrics! Sumo Squat Jumps work the inner thighs, as well as glutes, hamstrings, quads and calves to sculpt your legs so you can look great in jeans, suits or tuxes! Squat Jumps also raise your heart rate so you can burn calories by trying these at the beginning of your workout or adding them to a circuit!

2. Squats
Squats are the number one exercise for burning fat, increasing lean muscle, and improving your mobility, balance and strength. They burn more calories and use more muscles than any other exercise. Squats are the best functional exercise for strength that you can perform anywhere! Just use your own body weight if you choose not to go to the gym.

3.Walking Lunges
Walking lunges, like squats, are excellent for your glutes, hamstrings and quads. They also help improve your balance and stimulate your abs. They are amazing for shaping, defining and conditioning your leg muscles. Proper form is crucial, so make sure you watch the video!

4. Single Leg RDLs (Romanian Dead Lifts)
The single leg RDL is one of the best exercises for glute activation. They also work your feet, calves, hamstrings, lower back, hip adductors and abs! The single leg RDL will also improve your hamstring flexibility and strength, and work your hip rotators to help prevent injury. This exercise focuses on squeezing your glutes and balancing, but it also helps build a strong core, which you need to stabilize your hips and lower back. Plus, improved core stability means less back injuries!

Put Nutrition First with Lisa’s Fall Favorites

1. Pumpkins, Spice and Everything Nice
A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, which aids in vision and bone development. Pumpkins also contain carotenoids like beta-carotene, which is an antioxidant that has been shown to prevent the risk of prostate cancer according to the National Cancer Institute.
Pumpkin seeds are nutritious, too! They are high in vitamin K, zinc, vitamin B and minerals including phosphorus, magnesium, iron and copper. Be sure to measure your portion size, because one half cup has 360 calories. It’s best to use pumpkin seeds as a garnish for salads!

Here are a few recipes to try! Yum!

Pumpkin Pie Smoothie….
8 oz unsweetened vanilla almond/coconut milk
½ medium frozen banana
½ cup pumpkin puree
2 pitted dates
2 Tbsp chia seeds
¼ medium avocado
1 tsp pumpkin pie spice
ice
2. Apples
Apple picking is a great way to get exercise while having fun with friends and family. Plus, the health benefits of eating an apple a day are amazing!
Apples are filled with soluble fiber – about 5 grams per apple. Fiber fills you up by releasing sugar slowly into the bloodstream so that you don’t have a sharp spike in insulin. According to a Brazilian study, eating an apple before a meal helped women lose 33 percent more weight than those who didn’t.
A small apple only has 75 calories and has NO fat or sodium!

Don’t forget your SPICES that go well with apples & pumpkin!
Nutmeg- healing & keeps brain sharp
Cinnamon- keeps diabetes under check and improves insulin receptors

Fit Tip: When you go apple or pumpkin picking, challenge yourself by loading up two bags of produce and doing a farmers carry from the orchard or field to your car. Farmers carries are a great full body workout and will be surprisingly tough, even for the most fit.

3. Brussels Sprouts
Brussels sprouts are making a comeback as a super food! They are packed with healthy nutrients and protein.
They have about 3.8 grams of protein per serving, which is high for a vegetable. They also contain 147 percent of your recommended daily intake of vitamin K, which promotes bone health. They have 142 percent of your recommended daily intake of vitamin C, and they have no shortage of B vitamins, calcium, potassium, iron and manganese!
Yummy recipe to try!
http://theveganroad.com/recipes/caramelized-brussels-sprouts/

4. Sweet Potatoes
Sweet potatoes have more beta-carotene than carrots and more potassium than a banana. They can help ward off cancer and protect against the effects of aging. A study by Women’s Healthy Eating and Living found that women who had completed treatment for early stage breast cancer had a lower likelihood of cancer recurrence if they had a high blood concentration of carotenoids.
Sweet potatoes are rich in Vitamin C, B6, D and iron. They are an excellent complex carbohydrate for energy and metabolism when eaten with a lean protein source and your favorite healthy green vegetable. Just make sure to follow the recommended portion size, which is 3-4 ounces.

*Bonus Cardio Tip for Fall: Don’t forget to take advantage of the beautiful fall weather – go for a walk or a hike, and find those hills to work your glutes! ☺

www.lisareedfitness.com
IFBB Fitness Pro & Owner, Lisa Reed Fitness, LLC
In-home Personal Training, Group Training, Boot camp & Weight Loss Company

Sources:
http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html?page=2
http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-brussels-sprouts-ga.html




Happy Fit Friday everyone!!!
LOVED my surprise visit to amazing LRF client, Dianna outside of the weight room on the tennis court today! Thank you for the healthy lunch too! Susie, you were here in spirit as I purposefully wore the jacket you gave me & wish I could be 2 places at once! Hope you won your match too!!!
Missed you Sheila, Sarah & Karen, Yolanda, Stacia, & LRF trainer Lindsey!!!!!!
Training with LRF is more than just fitness, healthy eating & a happy spirit… once you train with LRF you become a part of a LRF Fit Family! ❤️💪☀️
Cheers to health & happiness everyone!!!
In strength & spirit,
Lisa 😊
www.lisareedfitness.com
#fitfam #fitlife #fitness #tennis #bethesda #teamlrf #lisareedfitness #Reediculouslyfit #fittohit #happy #healthy #strength #spirit #fitfriday


Happy Fit Friday everyone!!!
LOVED my surprise visit to amazing LRF client, Dianna outside of the weight room on the tennis court today! Thank you for the healthy lunch too! Susie, you were here in spirit as I purposefully wore the jacket you gave me & wish I could be 2 places at once! Hope you won your match too!!! 
Missed you Sheila, Sarah & Karen, Yolanda, Stacia, & LRF trainer Lindsey!!!!!! 
Training with LRF is more than just fitness, healthy eating & a happy spirit… once you train with LRF you become a part of a LRF Fit Family! ❤️💪☀️
Cheers to health & happiness everyone!!!
In strength & spirit,
Lisa 😊
www.lisareedfitness.com
#fitfam #fitlife #fitness #tennis #bethesda #teamlrf #lisareedfitness #Reediculouslyfit #fittohit #happy #healthy #strength #spirit #fitfriday

Thank you Discovery for an awesome Health Expo!!!! & See you again tonight for LRF HIIT class! WAHOOO !!! Big Thank you also #team #lrf Justin & Allie!!!
#discovery #Reediculouslyfit #HIIT #bootcamp #trainers #love #fitfam #skilz #bosu #trx #workout #beastmode #eatclean #be #lean #pinkpower #shineon


Thank you Discovery for an awesome Health Expo!!!! & See you again tonight for LRF HIIT class! WAHOOO !!! Big Thank you also #team #lrf Justin & Allie!!!
#discovery  #Reediculouslyfit #HIIT #bootcamp #trainers #love #fitfam #skilz #bosu #trx #workout #beastmode #eatclean #be #lean #pinkpower #shineon

"Moons over my hammy!" #alexandria #bootcamp #moon #fitfam #fit #girls #happy #healthy #strong #moon #shine #awesome


"Moons over my hammy!" #alexandria #bootcamp #moon #fitfam #fit #girls #happy #healthy #strong #moon #shine #awesome