Your Training Program!

August 3rd, 2017 by Liz

Balance Your Training Program with our Formula!

Strength + Cardio + Active Recovery = OPTIMAL FITNESS

A lot of you have asked me what the ‘ideal’ training schedule looks like. Because we all have different likes and dislikes, body types and goals, it’s nearly impossible to answer this question in a broad sense. So, I’m going to base my answer around what most experts currently recommend for optimal fitness. My goal is simply to provide you with good information so that you can decide what is truly best for you and your body.

One thing that I do believe is true for everyone is that optimal fitness is best achieved through balance, and the most efficient way to do that is with a training schedule that includes three main components: Strength, Cardio, and Active Recovery. Each of these components is important on it’s own, but a well-balanced ratio of all three is ideal. Here’s a breakdown for you.

Strength:
The ratio of Strength, Cardio, and Active Recovery that will work best for you depends on your specific goals. That said if optimal fitness is what we're after, many health and fitness experts have seen tremendous success with, and recommend a ratio of 3:2:1, that’s 3 strength, 2 cardio, 1 active recovery sessions per week. As a side note, this is the training ratio that I find works the best for me. Notice that strength dominates in this plan. This is for two main reasons, 1) when we lift heavy weight our heart rate goes up enough to count as cardio, and 2) although we burn more calories DURING a cardio session, we burn more TOTAL calories with strength training because of the energy it takes for muscles to repair from the damage- meaning the caloric burn lasts for hours.

Cardio:
If this is true, do we need dedicated cardio days? Most fitness experts agree that we can improve our fitness without dedicated cardio sessions as long as we're getting it in with our strength, however we're much more likely to have lasting success with 2 days of cardio. There is one main reason for this- consistency! Our bodies are meant to move everyday, but we can’t possibly lift weights every day without completely burning out. And-would we even want to if we could? Mixing cardio workouts into our training schedule provides fun and variety, plus it can be therapeutic. Ultimately cardio days allow us to take days off in between our strength sessions while providing a workout to remain committed to. In other words it’s good-habit forming.

Active Recovery:
Our Active Recovery days should include flexibility training, but we can also include balance and foam rolling. The idea is to choose activities that promote muscle lengthening, increase range of motion, and improve tissue mobility. For us Bendites that love getting outdoors- an easy hike or light bike ride may also count as active recovery, just as long as the intensity is very low (on the contrary- med/hard effort sports would count towards strength or cardio depending on the activity).

It’s also a good idea to include some amount of stretching and balance into our Strength and Cardio sessions in addition to our Active Recovery days.

Complete Rest:
Last but certainly not least is Complete Rest! It’s IMPERITIVE for anyone working out more than 3 days a week to include one day of complete rest! This allows the body to repair and rebuild, and with out that we will most likely burn out or worse- get injured.

Please keep in mind that while a structured plan is a very efficient way to achieve our fitness goals, part of finding balance is being kind to ourselves. If we miss a workout now and again we shouldn't beat ourselves up! I promise you, as long as we get right back on track- we WILL NOT be set back. And for anyone new to fitness the MOST important thing is to simply get moving!

*The 3:2:1 ratio is not appropriate for every individual, and may not be the right fit for you. Schedule a strategy session with your personal trainer or health provider for personalized recommendations.

In Strength,
Lizzy Sawyer, NASM CPT, FNS, WLS
Thin Lizzy Athletics
Bend, Oregon

Move. Sweat. Sculpt.


Start Your Healthy Diet Today!

July 30th, 2017 by Liz

For optimal health, improved performance, and weight loss, a healthy diet must be an integral part of your fitness program. Food is the source that will drive your workouts, and without the right caloric intake, energy and nutrients it is impossible to exercise effectively and achieve the weight loss that you desire.

Thin Lizzy Athletics offers two in-house Nutrition Services, 1) basic Nutrition Strategy, and 2) In-depth Nutrition Therapy.

Nutrition Strategy Session:
60-minute session: $60

If you're ready to make dietary changes, but don't even know where to start, a face to face Nutrition Strategy Session will get you on the right track! Meet one-on-one with a Thin Lizzy Trainer to set a nutrition and meal plan. We'll calculate your daily calorie needs, macronutrient ratios, and food group proportions based on your goals. For deeper nutritional guidance, and long term support we recommend our Nutrition Therapy Service. Call 541-241-2339 to book your appointment!

Nutrition Therapy:
Single and Multiple Sessions: $ Please Inquire

Weight loss, fatigue, indigestion, inflammation, depression and insomnia are just a few common health concerns that can be effectively managed with Nutritional Therapy. When all the systems of the body begin to work synergistically together and are fueled by the appropriate nutrients you will feel revitalized, rejuvenated and whole. Nutrition Therapy is recommended for a minimum of 12 weeks.

We have two in-house Nutrition Specialists. Learn more about Lyndsay and Hannah below.


Hannah Culver -
Certified Nutritional Therapist Practitioner
Registered Yoga Teacher

As a certified Nutritional Therapist Practitioner I take a foundational approach to healing. In my program we focus heavily on digestion; the digestive system is the home of 70-80% of our immune system, it is where nutrients are absorbed, harmful bacteria targeted, and where signals are sent to the rest of the body to perform metabolic function. Though this is where we begin our repairs, it is only one aspect of our nutritional foundation. Blood sugar regulation, fatty acid balance, hydration, and mineral needs are also critical.

I use functional testing to help discover the individual nutrient needs of each client to bring the body back into balance. I have all clients keep a food journal, fill out a nutritional assessment, and do a functional evaluation which includes a series of neurological tests to determine the client's specific nutritional needs. Together we will develop a nutrient dense diet for each individual, use supplementation if necessary, and begin monitoring the body as it begins to heal and come back into balance. I recommend starting with a 3 month program to allow the body enough time to begin its healing process and find balance.

Though I focus on the foundations and general healing of the entire organism, I can help clients achieve their individual goals and work towards improving their health concerns. When all the systems of the body begin to work synergistically together and are fueled by the appropriate nutrients you will feel revitalized, rejuvenated and whole.

Contact Hannah directly to discuss working together!
Contact Info:
Email: hannahrcculver@gmail.com
Phone: 1 (971)-219-4146

Lyndsay Anderson -
Certified Integrative Nutrition Health Coach
Certified Colon Hydrotherapist
Digestion + Detox Specialist
Registered Yoga Teacher

Working with Lyndsay is both deeply transformative and fun. She understands the necessity in getting to the root causes of blockages and stagnancy, but also understands that life (and health!) should be a liberating adventure!

Her programs are entrenched in topics such as; diet and nutrition, healthy lifestyle management, gut/brain connection, mindfulness, healing old traumas and shifting negative belief patterns, moving beyond fear, stepping into authentic self, embodiment, and more.

Lyndsay believes wholeheartedly in the power of cleansing and detoxification and has designed supportive programs rooted in the foundations of resetting, rejuvenating, nurturing and nourishing the mind, body and spirit.

We cannot pour from an empty cup and working with Lyndsay will help you experience exactly how self care is a revolutionary act in itself that will improve all aspects of your life. Her programs are geared toward setting the foundation for a thriving, joy-filled life full of health, youthful vitality and positivity (at any age!). You can feel clear, focused and energized every day!

Contact Lyndsay directly to discuss working together and to book a complimentary consultation.

Contact Info:
Email: hello@soulhappyhealth.com
Phone: 1 (503) -781-5321
Website: www.soulhappyhealth.com


Nutrition Therapy with Lyndsay

July 26th, 2017 by Liz

Nutrition Therapy
-with Lyndsay Anderson

Lyndsay is a Holistic Health Coach, educator and yoga teacher whose mission is to raise the bar on health and empower others to live their most fulfilling lives through mindful movement, healthy lifestyle choices and clean eating.

Working with Lyndsay is both deeply transformative and fun. She understands the necessity in getting to the root causes of blockages and stagnancy, but also understands that life (and health!) should be a liberating adventure!

Her programs are entrenched in topics such as; diet and nutrition, healthy lifestyle management, gut/brain connection, mindfulness, healing old traumas and shifting negative belief patterns, moving beyond fear, stepping into authentic self, embodiment, and more.

Lyndsay believes wholeheartedly in the power of cleansing and detoxification and has designed supportive programs rooted in the foundations of resetting, rejuvenating, nurturing and nourishing the mind, body and spirit.

We cannot pour from an empty cup and working with Lyndsay will help you experience exactly how self care is a revolutionary act in itself that will improve all aspects of your life. Her programs are geared toward setting the foundation for a thriving, joy-filled life full of health, youthful vitality and positivity (at any age!). You can feel clear, focused and energized every day!

Lyndsay Anderson - Nutrition Therapy
Certified Integrative Nutrition Health Coach
Certified Colon Hydrotherapist
Digestion + Detox Specialist
Registered Yoga Teacher

Contact Lyndsay directly to discuss working together and to book a complimentary consultation.

Contact Info:
Email: hello@soulhappyhealth.com
Phone: 1 (503) -781-5321
Website: www.soulhappyhealth.com


Nutrition Therapy with Hannah

July 26th, 2017 by Liz

Nutrition Therapy
-with Hannah Culver

There are many different trending ideas about nutrition, many of which include a specific diet that is supposed to be good for everyone. I am a firm believer in bio-individuality, and do not take a one size diet fits all approach. Everyone has different needs based on their current health status, their genetics, as well as the sensitivities they have developed. Although different foods may not be the best choices for everyone, whole real unprocessed food is the only choice to make when it comes to nutrition, health, and wellness no matter who you are, where you live, or where your ancestors came from.

Nutrition is not a short term diet you do to lose weight, it is a permanent lifestyle change and vow you take to achieve optimal health. It is not an easy shift at first. It takes time, effort, and discipline. However, it won't be long before you feel the effects of eating a clean diet. You will feel healthier, more confident, have more energy, be happier and soon enough you will be hooked on feeling nourished and drooling over the gifts nature has to offer. I do not believe in counting calories or strict portion control. I believe in giving the body what it wants and needs from quality sources, and learning to listen to our innate intelligence. When you begin to put clean pure sources of fuel back into the body it will respond intelligently and tell you how much it needs.

As a licensed Nutritional Therapist Practitioner I take a foundational approach to healing. In order to achieve optimal health we must start by healing the foundations that support us every day. In order to bring the body back into balance we must begin by adjusting what we put into our bodies; a nutrient dense properly prepared whole food diet is the first step towards optimal health. In my program we focus heavily on digestion; the digestive system is the home of 70-80% of our immune system, it is where nutrients are absorbed, harmful bacteria targeted, and where signals are sent to the rest of the body to perform metabolic function. A healthy digestive system is key to living a healthy life. Though this is where we begin our repairs, it is only one aspect of our nutritional foundation. Blood sugar regulation, fatty acid balance, hydration, and mineral needs are also critical. It is so common in our society to have nutritional deficiencies and blood sugar dysregulation due to the processed diet we tend to consume and the environmental toxins we are exposed to. These deficiencies can cause a variety of symptoms that can be relieved naturally with the appropriate nutrients.

I use functional testing to help discover the individual nutrient needs of each client to bring the body back into balance. I have all clients keep a food journal, fill out a nutritional assessment, and do a functional evaluation which includes a series of neurological tests to determine the client’s specific nutritional needs. Using all of this information we are able to pinpoint more accurately what the body is lacking, and what nutrients can best support it. Together we will develop a nutrient dense diet for each individual, use supplementation if necessary, and begin monitoring the body as it begins to heal and come back into balance. I offer lifestyle recommendations if necessary and help each client develop a daily routine and nutrient dense diet that is realistic and achievable based on the client's lifestyle. I offer guidance in the kitchen as well as in the grocery store as needed. I recommend starting with a 3 month program to allow the body enough time to begin its healing process and find balance.

Though I focus on the foundations and general healing of the entire organism, I can help clients achieve their individual goals and work towards improving their health concerns. Weight loss, fatigue, indigestion, inflammation, depression and insomnia are just a few common health

concerns that can be effectively managed with Nutritional Therapy. When all the systems of the body begin to work synergistically together and are fueled by the appropriate nutrients you will feel revitalized, rejuvenated and whole.

If you are ready to to feel your best, learn to listen to your innate intelligence, and strive for optimal health, you are well on your way. No need for baby steps, let go of old habits and embrace new healthy ones. I invite you to join me on a path to wellness: eating delicious clean food with abandon.

Hannah Culver
Certified Nutritional Therapist Practitioner
Registered Yoga Teacher

Contact Hannah directly to discuss working together!

Contact Info:
Email: hannahrcculver@gmail.com
Phone: 1 (971)-219-4146


VITAMIN D-THE SUNSHINE VITAMIN

May 7th, 2017 by Liz

VITAMIN D-THE SUNSHINE VITAMIN

As the sun begins to show itself again and the temperature begins to rise we are all itching to get out and about! The Sun is the ultimate inspiration for us all to be active, social, and happy! It has been a long and cold winter and I think it is safe to say that we are all ready to say goodbye to the cold and snow and hello sunshine!

Though we are blessed here in Bend, Oregon with many more sunny days in a year than most of the northern Untied States, we too lack VItamin D. Vitamin D plays an essential role in our health and well being. Not only does vitamin D support the absorption of calcium to keep our bones strong, it also helps to keep harmful diseases and disorders at bay. VItamin D, also known as “The Sunshine VItamin”, plays a role in our happiness as well. Studies have shown that individuals who had more exposure to the sun in a day had higher levels of serotonin. The Sun helps us to keep our circadian rhythm in balance, therefore improving our sleep habits.

I could go on and on about the benefits of Vitamin D, though, the point is, enjoy that sunshine! Don't be afraid to expose your skin to a bit of sun, like everything, it’s good for you in moderation, and it’s an essential nutrient for your body and spirit. Get out and about, boost your immunity and your mood with a good dose of golden rays.

We live in one of the most beautiful locations in this part of the country, and we have mother nature right in our back yard. Make time for the great outdoors; go for a walk or a hike, a bike or a jog. Five minutes or five hours you will nourish your mind body and spirit, replenish your vitamin D stores, and maybe find some inspiration you lost indoors during the winter months. Lift your face up towards the sun, take a moment to feel the warmth on your skin, see the light through your lids, and allow its familiar rays to comfort you; giving you a sweet kiss.

With Bliss,
Hannah Culver, RYT
Thin Lizzy Athletics
Bend, Oregon


Eat Healthy On A Budget

May 7th, 2017 by Liz

Eat Healthy On A Budget With These Tips!

If you've ever noticed in the produce section that we are blessed with almost any kind of fruit/vegetable year-round, it is not very cost effective to buy tomatoes, cucumbers, or bell peppers in the middle of winter in Central Oregon. To maximize your dollar and taste buds, it is best to eat with the seasons. Enjoy root vegetables and greens in the winter. Apples and pears YEAR ROUND! And a bounty of beautiful fruit and vegetables in the spring and summer months. Farmers market are the BEST!

A delicious low calorie guilt free dessert recipe to try with baked apples!

https://www.veganosity.com/sugar-free-stuffed-baked-apples/

Attached is a seasonal fruit/veggie chart for Central Oregon so you can shop accordingly and save those hard earned pennies!

In Health,
Meredith Warren ACE CPT, NFS
Thin Lizzy Athletics
Bend, OR