Train with Team In Training for Nike Women’s Half Marathon

For all my runners out there we all know about the super famous Nike Women’s Half Marathon in San Francisco. I ran it 2 years ago and had an amazing time. Couldn’t run it last year as I was only a month post baby (was hoping for this year but I am going to have to wait a little longer). Wouldn’t it be awesome to have a guaranteed spot into the coveted NWHM and help others at the same time?!?!

I will be giving away one free registration for Team In Training (only good for the NWM Half in SF on October 19th, 2014) and giving away a TNT swag bag. This free registration gets you guaranteed entry into NWHM, along with the complete training program. Please remember you are still committed to fundraising through Team In Training.

Team%20in%20Training%20logo[1]Team in Training logo

This program is near and dear to my heart as I lost my Aunt at a young age to Leukemia. She was in her mid 30′s so I never even got the chance as a child to get to know her. Supporting this cause means the world to me and gives me great hope that the money raised will help those suffering from this horrible disease.

I would love to take on this challenge this year but for personal reasons I will not be able to commit to it at this point so I am happy to see someone else that can run an amazing race and support an amazing cause.

Here is some additional information on TNT if you are not as familiar with them.

You can have an impact on cancer. Join Team In Training (TNT) and run the Nike Women’s Half Marathon (NWHM) in San Francisco on October 19th. You’ll be helping The Leukemia & Lymphoma Society (LLS) fund research to advance lifesaving blood cancer treatments.

TNT is the flagship fundraising campaign for LLA, and the NWHM in San Francisco is always sold out. At it’s 25th anniversary last year, TNT has trained more than 600,000 participants and raised more than $1.4 billion.

With TNT, in exchange for raising funds, you’ll train for four months with world-class trainers, have access to clinics on nutrition and injury prevention and race through San Francisco’s iconic landmarks.

Learn More About Team In Training and help TNT harness the power of physical activity to help LLS find cures and improve the quality of life for patients with blood cancer. Help patients feel better while you achieve your personal best.

Join TNT and help us get closer to a world without blood cancers.

Please enter below! Two winners will be picked

a Rafflecopter giveaway

I would love to hear about your experiences with running the NWM and working with TNT!!

~Larissa

Live. Move. Be Fit

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A Spin Workout That Will Keep You Sweating

Being a Spinning Instructor I am always on the lookout for great programming ideas and great music. If you think about it your class is nothing without good programming and then great music just makes it that much better. I wanted to share this awesome ride I have been teaching that my students have absolutely been loving! Below you will find a breakdown of my Spin Workout and I also put the songs that I use at the end in parenthesis but please feel free to sub in music you enjoy :)

Warm-up: Any normal warm-up song. Considering there is a good amount of hills I keep the first song a flat (All of Me Tiesto Remix)

Warm-up Hill: Try to find a song that is is about 4-5 minutes long, use the first half as easy/moderate. Really push it on the second half (Boneless)

Distance Challenge: If you are lucky enough to have consoles on your bikes then this song works. First 40 seconds is recovery time. 3 minute flat seeing how far they can go in those 3 minutes (going to repeat and try to beat distance later in class). (Run Run Run)

Pyramids: 5 different positions, hold each position for 1 minute, 45 seconds, 30 seconds and 15 seconds. Order: seated flat, flat sprint, standing hill, seated hill, sprint/acceleration up the hill. You will need about 12 minutes for this sequence (Turn up the Music, Pump It Radio Edit, Fire)

Recovery Song: whatever song you would like for about a 2 minute recovery

Stairway to Heaven: Standing climb song, use the beat to increase intensity and speed. End with a 20 sec. anaerobic push. (Good Luck)

Threshold Ladder: going between easy/moderate and hard. Start with easy being 50 seconds/hard 10 seconds, then easy 40 seconds/hard 20 seconds, keep on that pattern ending with 10 seconds easy/50 seconds hard. I have them add for each hard part and take it off for easy (What a Feeling Progressive Followup Mix)

Recovery: short recovery song

Distance Challenge: repeat the distance challenge from earlier and tell your class to try to beat their last distance (Run Run Run)

Pyramids: repeat the same pyramids you did in the beginning of class. Depending on time I will sometimes skip the 1 minute round. (Party Rock Anthem, Shots, Weekends!!!)

I hope that my programming gives you some new ideas! Please share any classes that you have taught and had a great response to. This can also be used at home on a trainer :) Enjoy!!

~Larissa

Live. Move. Be Fit

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The Best Gym Bag – Apera Review

Being a personal trainer, bootcamp coach and spin instructor I practically live out of my gym bag. Needless to say I haven’t really found anything that impressed me or met all my needs until now!! I present you with (in my opinion) the Best Gym Bag ever!!! In comes the Apera bag, whose many pockets, comfortable strap and antimicrobial properties had me giddy at first sight. I absolutely love bags and have way too many (my mom used to call me “the bag lady” when I was little). Although now that I have my awesome Apera bag I don’t think I will be buying anymore…unless it’s another Apera ;) Ok enough about how much I love this bag, it’s on to giving you all the info about this bag!

I decided to try out the Performance Duffel because it seemed like it would be the perfect answer to my many needs and crazy want to bring everything with me everywhere. The best part is Apera bags don’t stink. Literally. Groundbreaking antimicrobial product protection, inside and out, resists bacterial odor. Our innovative vented compartments allow your bag to breathe, while clever wipeable linings make for easy cleaning. How’s that for a refreshing approach to your bag? And Apera’s intelligent storage make our bags extremely functional. Your shoes, electronics, and wet or dry gear are kept separate and organized. And the amount of stuff you can carry is unbelievable. Really, you have to see it to believe it.

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I am one who brings everything with me and with the crazy amount of hours I work it is so much easier bringing one bag then multiples. Here is a list of the things that my awesome bag carries for me all at one time.

  • Spin shoes
  • Mic belt (for teaching)
  • Magazines and index cards with spin programming written down
  • Nuun energy tabs
  • 2 different water bottles (one with water and the other with Nuun)
  • Heart rate watch
  • Ipod and Ipad
  • Change of clothes and a sweatshirt
  • Hair straightener and makeup
Look at all the room even with my spin shoes in there!

Look at all the room even with my spin shoes in there!

I was completely shocked when I was able to take all of that with me in one bag and not kill myself. I don’t know what it is about the design of this bag but it doesn’t kill my shoulder when I am carrying it. I think it is the really nice wide strap.

Plus who doesn’t love to support a company that supports all athletes. For every 3 bags that Apera sells they donate one bag to a Special Olympics athlete. What an awesome way to give back to others and support athletes of all abilities!

Please go check out there site now!! They always have awesome deals and giveaways. Right now you can get 40% off their duffel style bags. I am definitely not one to recommend something unless I truly love it and this is one of those things I truly love. I am actually even thinking of getting a second one and using it as a diaper bag. I mean what better than a antimicrobial bag with lots of pockets to carry around the crazy amount of stuff you need just to run to the store with a little one.

~ Larissa

Live. Move. Be Fit

Disclosure: Apera supplied me with their bag free of charge. All opinions are my own.

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March Burpee and Squat Challenge and the Core Power Winner

I can’t believe that it is already the end of February! Since the baby was born I feel like time just speeds by. He is already almost 5 months old and yet I feel like he should only be 2 months. Before I know it he will be crawling and walking….look out world!

I have been wanting to do a Burpee and squat challenge since the beginning of the year but just haven’t had the time to actually organize myself enough to do so. Finally I will be doing one for March and would love for you to join in with me!! I have created a spreadsheet that I will post on my fridge to make sure I remember to do them and also keep me on track. This is what it looks like

30 day squat and burpee challenge

If you would like a copy of this spreadsheet to print just leave a comment below with your email and I will send it over to you! We are starting tomorrow and going all the way to March 30th (the 31st can be our rest and celebration day!)

Now onto what everyone has been waiting for….the Core Power Protein winner. Thank you to everyone that participated and of course to Core Power for suppling the prize.

Our winner is : Michelle C.

Congrats Michelle! Please email me at larissa at larissamilanofitness . com to claim your prize.

Hope everyone has a great weekend!!!

~Larissa

Live. Move. Be Fit

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Winter Olympics, Core Power Protein and A Giveaway!

I absolutely love the Olympics….well actually anything sports related I love….but the Olympics take it to that whole other level. This year the Winter Olympics have definitely been one to watch! The amount of training that the athletes put in and the determination they have always leaves me in awe. Being a personal trainer and fitness instructor I always love hearing them talk about their stories and training and how much they can squat or bench press. It cracked me up the other night when one of our USA Women Bobsleders said “I eat figure skaters for breakfast”. There is always a slight rivalry between sports (you have it in horseback riding also). And to know that Lolo Jones was consuming 9,000 calories a day to help gain the muscle she needed for bobsledding is crazy!! The even cooler thing is that Jazmine Fenlator, USA Bobsled Pilot, and Emily Cook, Aerial Skier are part of Team Core Power! Core Power is at their side in Sochi, powering their recovery all the way to the podium!

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So I am sure you are wondering what Core Power is. Well its this awesome real milk protein drink made from fresh, lowfat, lactose-free milk and real honey. It’s balanced protein to carb ratio and nutrient-rich profile make for the perfect end of every workout. From endurance sports and bodybuilding to running, yoga and cross-fit, Core Power helps you recover faster, build lean muscle and stay at the top of your game. No matter which game you happen to play.

banana_family_350Here is a great list of Why Protein? from Core Power!

Why Protein?

  • Milk protein contributes to muscle development while the natural carbohydrates of honey provide the energy to rebuild muscle and glycogen stores. Consumption of carbs with protein after a workout optimizes muscle recovery and growth.
  • Made from fresh milk and real honey, one great-tasting, lactose-free serving of Core Power provides athletes and fitness enthusiasts with 26 grams of high quality fresh milk proteins, consisting of 21 grams of casein proteins and 5 grams of whey proteins. The light versions still pack a heck of a punch, serving up 20 grams of the same high quality fresh milk proteins.
  • The unique nutritional profile of Core Power uses the best proteins and delivers calories that your body can actually use.
  • Milk’s unique ratio of whey and casein proteins builds lean muscle while its vitamins and minerals keep the body healthy.
  • Honey boosts athletic performance and endurance while reducing muscle fatigue.

I was lucky enough to get to try some out in their great Fit Kit. It includes a camelback water bottle, which I use every day to track my intake, a yoga mat, gym bag, balance ball, towel and of course a couple bottles of Core Power.

Get Fit

 

I am super fussy when it comes to protein and how it tastes. This stuff definitely doesn’t have that nasty gritty tastes. It actually tasted good and kept me going when I am teaching back to back spin classes. Another awesome thing was that it didn’t give me a tummy ache at all. I even let my brother-in-law try it and he is hooked (he even text me asking where he could buy it!)

Now I am sure that you would love to give this stuff a try!! Well Core Power was awesome enough to offer a Fit Kit for me to Giveaway!! YAY!!! Enter below :) The giveaway will run from today until next Tuesday 2/25/14 at 12:00 am PST

 

a Rafflecopter giveaway

Come Power supplied the Fit Kit to me free of charge. All opinions are my own.

~Larissa

Live. Move. Be Fit

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Sweet Potato and Kale Soup

So my big thing lately is to look up a couple different recipes to get ideas and then come up with my own spin on it. My girlfriend brought over this awesome Sweet Potato and Kale chowder a couple of weeks ago and I have been itching to make it. She sent me the recipe, which of course was from Pinterest (I can spend hours on there looking at things!). I decided to put my own spin on it and it turned out awesome! I eat Paleo most of the time but I am not strict Paleo. I still incorporate grass-fed butter and some dairy (my stomach doesn’t have a problem with it). If you are strict Paleo just omit those and use the coconut alternative. Because of the attention span of my 4 month old little man I did not take any pictures during the process but have an awesome ending pic :)

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Inspired by this recipe!

Sweet Potato and Kale Soup

Ingredients:

3 slices nitrate free bacon cut into small pieces(I love applegate brand)

3 tablespoons grass-fed butter (you can use coconut oil instead)

1 medium onion chopped

3 cloves garlic minced

4 small sweet potatoes peeled and diced into cubes

1 apple peeled and diced

1/4 tsp ground ginger

1/2 tsp salt

1/4 tsp pepper

1/2 tsp cinnamon

1/4 tsp onion powder

4 cups chicken broth (homemade is best)

2 cups water

1/4 cup half and half (can sub coconut milk or leave out all together)

6-8 kale leaves despined and torn into small pieces

1-2 handfuls spinach

1/2 cup organic frozen corn

meat of your choice (I used shredded chicken I had left over from the night before)

 

Directions:

- In large, heavy bottomed soup pan sauté diced bacon, when done remove and let crisp.

- Add butter, onion and garlic. Let cook until translucent.

- Add sweet potatoes, apple, sea salt, pepper, cinnamon, ginger, onion powder and sauté an additional minute.

- Add chicken broth and water, cook until potatoes are easily pierced with a fork.

- Use an immersion blender (or transfer to a standing blender) to rough puree the soup.

-  Add kale, spinach, corn and cook until kale is softened.  Add additional ginger, salt and pepper to taste.

- I add my meat to the bottom of the bowl, pour soup on top and then add the yummy crispy bacon pieces on the top.

Enjoy!!

~Larissa

Live. Move. Be Fit

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Paleo Tomato Braised Short Ribs

Since we purchased a quarter cow this year I have been looking for new recipes to cook the cuts I am not used to. I have absolutely loved having a freezer full of grass fed beef and being forced to use cuts of meat I am not used to. Finding recipes is a new past time of mine :)

I decided I really wanted to make the short ribs I had in the freezer. So I pulled out a couple of my favorite Paleo cookbooks and thumbed through them. I came across this awesome recipe in The 30 Day Guide to Paleo Cooking. Paleo tomato braised short ribs sounded pretty darn good to me!

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The ingredient list is super simple and most of the items you will already have in your pantry!

Ingredients

Process

  1. Heat bacon grease in a cast iron skillet on high heat.
  2. Sear short ribs about one minute per side, just until they have a good brown on them, place into a large crock pot.
  3. Sprinkle ribs generously with salt and pepper.
  4. Top with dried basil.
  5. Place smashed garlic over ribs.
  6. Pour in two cans of tomato sauce, cover crock pot with a lid and cook on low for 7 hours.
  7. Remove lid and turn crock pot to high for one additional hour of cooking if the sauce seems pretty soupy.

Once you get beef short ribs seared in your cast iron pan place them in your slow cooker and add the seasonings. If you don’t have a cast iron pan I love this one! It is an awesome price and works well for everything from searing meat to cooking bacon.

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After all your meat is seared you can top it with the tomato sauce and smashed garlic. Make sure that you are getting tomato sauce that is either in a glass jar or from a brand that doesn’t use BPA in their can liners. I love the Muir Glen brand for all my tomato needs!

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Normally I would have put an actual picture of my end product but it got served up and consumed too quickly!! It was super yummy and definitely will be going into the good recipe archives. One note of advise is to try and remove any large piece of fat that might be on the ribs. I missed a couple pieces and it made it a little rich. Next time I will be more aware of the amount of fat on the ribs. Good luck!

Do you have any short ribs recipes that you love? Please share if you do :)

~Larissa

Live. Move. Be Fit

 

 

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Cyber Monday Health and Fitness Deals

Now I know that most of you are doing some shopping today for Cyber Monday! I have compiled a great list of some fitness and health related deals you can find today. Happy Shopping!!

1. Trigger Point Performance : Offering 15% off, excludes the grid roller. Use code TPPCM. I own almost all of their products. I can’t speak highly enough of them. The massage ball is the best for getting those spots on your back!

2. Nuun Hydration : Offering free shipping and $20 4 packs. Absolutely awesome for training, everyday and even when your sick :)

3. Hyperwear : Offering 10 – 25% off select products and free shipping over $35. The weight vest is a definite must to push your workouts further

4. Under Armour : Offering 25% off select hoodies. These are my absolute fav hoodies!!

5. Warrior Dash : All races are only $35! I have always wanted to do one of these races.

6. Gladiator Rock and Run : All races only $40! Use code cyber40 I will be out there with a good friend at the San Jose race :)

7. Gymdoll Clothing : Offering 25% off all orders. Use code CYBERMONDAY I absolutely love their tanks. I have at least 4 and it’s fun wearing them while working out. Along with the fact that they are super comfy!!

8. Reebok : Offering 30% off all orders and free shipping. Use code CYBER30

9. DeLonghi Food Processor : Normally $299 on sale for $64!!

 

Have Fun!!

~Larissa

Live. Move. Be Fit

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The baby, workouts and training

Hello to all my awesome followers!!

It has been such a long time since I have written a post and it is so nice to be back. My pregnancy went pretty well but had me very sick so my blogging and workouts had to be put to rest or a little bit. I ended up needing a c-section because every time I had a contraction the baby’s heart rate would drop. It was the safest thing for him and that’s what mattered most. He was born on 10-03-13 at 8:13pm weighing in at 6lb 7oz. He was happy and healthy!

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I can’t believe that was 8 weeks ago yesterday. So much has changed in those 8 weeks! Everyone always used to tell me how much having a baby changes the way you think (my response was always “yeah, yeah, yeah” lol). Man were those people right!! The little things just aren’t as important anymore and that little face looking up at you melts your heart on a daily basis. A good friend told me how the love you have for your child is like no love you have felt before…she was so beyond right. Our little man has completely stolen my heart and I find myself thinking of how things will affect him over myself and I wouldn’t have it any other way.

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Now onto my workouts. I had to wait the 6 weeks before I could start doing anything. I was almost skipping out of the doctor’s office when he cleared me for working out and needless to say I was out for a run/walk the next day. I am trying to make sure that I pace myself considering I have been off working out for almost 6 months. The last thing I want to do is get an injury for getting too excited and doing too much.

I have decided on a couple of goals for this upcoming year and to get me back into training mode. Here are the first ones I have come up with. I’m sure that I will be adding more as the months go on :)

1. Train for my first Marathon

2. Train for my first Spartan Beast race

3. Be able to complete unassisted pull-ups

Considering life is getting back to normal now you can expect weekly posts regarding my training, workouts, gear and of course stories about my little man! Hope everyone had an amazing Thanksgiving yesterday and I am thankful for all of you :)

~Larissa

Live. Move. Be Fit

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My new life and the peanut

Well it has been wayyyy too long since I have posted on here. The last couple months have been very exciting and exhausting at the same time. For those who don’t know I am pregnant!! The baby is due on October 5th and I am finally almost out of the feeling like crap stage (hence the no blog entires for the last 3 months).

The hubby and I are extremely excited about our growing little peanut. I am almost 4 months now and today is truly the first day where I feel pretty good. It is definitely up and down but at least the 24/7 nausea is gone :) We are a little over 3 weeks away from finding out the sex of the baby. I am super excited for that appointment!!

My workouts have definitely been very minimal due to my icky tummy. Luckily I am planning on getting some more workouts in now since I am feeling better. Here is the most recent pic of the little peanut at 13 weeks (I am now almost 7 weeks). We will have a new pic when we find out the gender. I hope everyone has an awesome weekend and I am happy to be back to all my readers

13 week ultrasound

~Larissa

Live. Move. Be Fit

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