Lift Training Studios

Hello world!

harold — Mon, 02 Aug 2010 23:57:04 +0000

Welcome to WordPress. This is your first post. Edit or delete it, then start blogging!

There’s 1 exercise that stands between you and a Great Butt!

sam — Wed, 23 Jun 2010 03:26:44 +0000

Hello Friends and Fitness Enthusiasts

Yes, during a workout of my own a week ago I was hit by an epiphany (or rather a large shock of lactic acid) that signaled to my brain and made me think, “WOW, this is by far the BEST glute exercise ever!!!” Ladies and gentlemen, there really is 1 exercise that stands between you and a GREAT booty…

Swiss Ball Hip Thrusts.

Sounds girly yes? Well, if girly means having a set of the firmest buns you’ve ever seen…Then sign me up!

This exercise performed for 3-4 sets by 15-20 reps and 2-3 times a week is enough to make you praise the “Glute Gods” for blessing us with this little exercise. Super-set with some squats, lunges, or step-ups and watch the inches fall away.

Don’t take it for granted, it may seem easy, but it actually is very difficult to get the glutes from the floor up into a FULLY extended position. If you’re doing it right, your butt should be tucked in, raised as high as possible off the floor with the hips being in perfect alignment to shoulders and knees (when you watch my demonstration, notice my hips are in a straight line with those corresponding joints…which was difficult for being 4 months pregnant!)

Ok enough talking…Get up, Get Going, and “Get Your Fit On!”

-Swiss Ball Hip-Thrusts

http://www.youtube.com/watch?v=6_Rixiqn_vI

You can enjoy all of our fitness videos on our YouTube Channel at:

(Subscribe and you’ll be the first to know when we upload new tips!)

http://www.youtube.com/user/LIFTtrainingSTUDIOS1

Lift & Fit Body Boot Camp Fan page on Facebook:

http://www.facebook.com/samantha.j.prestenbach?ref=profile#!/pages/LIFT-Training-Studios-Private-Personal-Training/169050891759?ref=ts

http://www.facebook.com/samantha.j.prestenbach?ref=profile#!/pages/Mandeville-LA/FIT-BODY-BOOTCAMP-Mandeville/289779845736?ref=ts&ajaxpipe=1&__a=11

BONUS:

New website and fitness resource blog coming very very soon!

www.LiftTrainingStudios.com

All fitness and food related questions should be sent to my new email account:

laFit.Mom@gmail.com

“No More Pooch: 1 week journal to a flat Stomach!”

sam — Wed, 12 May 2010 03:48:47 +0000

So, I’ve been doing this fitness thing for a long long time. And, if there’s one thing I’m sure of it’s how to train to look super hot and it’s how certain foods affect the body. Ok, that’s two things, but it’s so hard to narrow it down (hehe)! Well, I thought it would be really cool to do what I do best and give a little extra to my clients and give everyone a sneak peek into my E-book ” No More Pooch: Journey to a Flat Stomach”. This e-book will tell you exactly what foods to avoid that cause the dreaded “bloated pooch” and what foods to eat and how you can see a DRAMATIC difference in just 1 week. This sneak peek is extra special because I try it out on myself for a week and journal with video. Now, this is really stepping out of my comfort zone, because I dread being on camera and I’m not the best speaker. But, what better way to see if something works than to see it with your own eyes?

Day 1 is complete and posted on FB: http://www.facebook.com/profile.php?id=1527767060&ref=profile#!/pages/LIFT-Training-Studios-Private-Personal-Training/169050891759?ref=ts

and on You Tube channel: http://www.youtube.com/user/sjprestenbach

Day 2 is recorded but will not be posted til 6 a.m. tomorrow morning!

Bonus: I will also post a special recipe demo video!

I will follow up tomorrow with a separate blog post for each day.

Now, for those of you who know I’m pregnant and are wondering “Why is she trying to get rid of her pooch!” Don’t fret your pretty little head, I realize this is sort of an oxymoron for me, but this plan is so healthy and a NON-Diet approach that it will have my upper abs, arms, and legs looking nice and tone without the uncomfortable first trimester bloat…yuck!

Strong Momma’s Unite:Free Fit Body Boot Camp To Help a Single Mother Fight Cancer

sam — Tue, 04 May 2010 21:11:00 +0000

Imagine you are a young child again looking up at your
mother. Oh, how we adore her! Life would never be the same without our
mothers. Having my daughter almost 2 years ago and now expecting a
second baby Prestenbach, made me appreciate my mother’s love for me as
well as my love for her 100 times more than I ever did before. My mother
experienced much pain through the years, but she did a good job of
keeping me somewhat oblivious. I was her child, it was her job to
protect me. I’m sure all of us can think of times that we admired our
mother’s incredible strength and her ability to endure at all costs.

Then recently I saw my mother in the hospital (weak and unable to
embrace me) all I wanted to do was care for her in turn but I was
helpless. If I had reached out to you and you had the ability to help my
mother, would you? Of course you would!

That’s why I come to you today in honor of Katee Klein and her young
son.Katee is 23 years old and recently diagnosed with a malignant brain
tumor. If anyone has gone through chemo or surgeries, then you know how
costly these operations can be. Now, imagine you don’t have insurance.
The trials and tribulations that lay in front of Katee and her son will
be tough, but we by doing our small part can do something HUGE for this
young single mother. Let’s make her Mother’s day incredible knowing that
people all across St. Tammany are pulling together to help her and her
son live the life they deserve! So, let’s flex our muscles to spread
some love. (i was going to put save a life…but didn’t want to upset
anyone)

How can you help? Sign up for our
May 15 Saturday Fit Body Boot Camp at Mandeville Sports Complex.

Date:
Saturday May 15

Times: 9 and 10 a.m.

Your
contribution: We’re asking a minimum of $20 but please just donate what
you can. If you can’t make it. Copy and paste and email to all your
friends, post of Face Book, twitter, and my space. Just do what you can
to get the word out.

Contact Sjprestenbach@LiftTrainingStudios.com to sign up!

Jennifer Stockstill’s 7 week Transformation

sam — Wed, 14 Apr 2010 02:19:06 +0000

“Fit Body Boot Camp is no joke, it’s the real deal!!! It has been such a
positive influence on my life. I have so much energy now and actually look
forward to working out! The workouts are always changing and always
challenging and the results are BIG! In just a few weeks I began to to notice
more defined abs and toner arms and legs! The instructor is
energetic, fun, and encouraging! Simply- I love it!”

BTW…mother of 3!

Kelly’s 7 week Transformation

sam — Wed, 14 Apr 2010 01:50:47 +0000

I can’t thank Sam and Harold, LIFT Training Studios, enough for opening up a
boot camp at a time that I could attend…5:45am. Plenty of people
think I’m crazy getting up that early, but let me just say when I
finish that class I feel energized and ready to start my day! PLUS
there are NO excuses that early in the morning Sam and Mark have
worked me hard in order for me to achieve my goals – lose weight, tone
up my body, fit into my clothes better and feel good about myself! I
felt like a million bucks in that bikini and I don’t even like wearing
bikinis!!! This picture will be my incentive to keep up the hard work.
“Sweating like a pig” and staying away from the sweets, that I always
crave, to get my arms looking sexy, legs sleek and toned and my abs
lookin’ like a 6 pack will be well worth it!
Thanks for everything!

www.LouisianaFitBodyBootCamp.com

The Sweet Poison- Sugar

sam — Tue, 30 Mar 2010 18:02:53 +0000

In our over-load information society, we have been told many conflicting
facts about proteins, carbohydrates and fats, but one area that
has not been misunderstood is SUGAR. By now, we should all know
the answer to the question, How much sugar am I allowed in one
day? The answer is zero. There is no recommended daily allowance
for sugar. Most of you are probably saying right now, “Sure, no
sugar”. We are not saying you cannot have sugar, but there is no
such thing as a recommended allowance for sugar. Sugar is a refined
product that is made by man and put into many items we eat everyday.
You, the public, have been fooled by the word “sugar” thinking our
bodies need sugar for survival. Our bodies need glucose for survival
and it usually is found present in our bloodstream. Many of our foods,
such as fruits, vegetables and rice are converted into glucose. The
body uses glucose for energy and it is metabolized to produce
warmth. Unfortunately, many manufacturers have combined all carbohydrates
on food labels into one category- whether refined or
not. Many products are separating out the sugar grams on the label.
Be aware of a product that has a total of 25 grams of carbohydrates
and 20 grams of it are sugar. This product is mostly all sugar and is not a very healthy food.
(anything in moderation is still a good philosophy).
Here are words used to describe sugar in the ingredients on a food label are:
Lactose- sugar from milk. “Lactose intolerance” – caused by the sugar in the milk.
-Maltose – sugar from malt
-Fructose- sugar from fruit
-Dextrose- sugar from starch “corn sugar”
- Sucrose – refined sugar from sugar cane or beats
The refined product of sugar cane “sucrose” can be very addictive. The more our body has, the more it
wants. If you raise your children limiting their sugar intake, you will be surprised how they do not crave
sugar like other kids. As a matter of fact, they will taste the sugar in certain products and say the food is
too sweet.
The bottom line is that sugar can be detrimental to your health. Many people have developed diabetes,
cancer and skin problems due to long term overdoses of sugar. Due to many hours lapsing between
meals and insulin levels dropping, your body begins to crave the nourishment, and usually sugar or
“sucrose” is the outcome. Next time you get a craving and your first thought is sugar – remember this article,
drink a big glass of water and reach for something healthy!

Fat Loss Miracle!

sam — Tue, 30 Mar 2010 03:13:00 +0000

LINDA LOSES 15 LBS IN 4 WEEKS! Is it a miracle, maybe, one produced by the most Elite Personal Trainers on the North Shore. Join FIT BODY BOOT CAMP and YOU TOO can be apart of the BIGGEST Fat Loss REVOLUTION in MANDEVILLE, LA!

Super Lean Organic Beef & Veggie Chili

sam — Wed, 24 Mar 2010 15:01:27 +0000

Super Lean Organic Beef & Veggie Chili

8 servings

Active Time: 20 minutes

Total Time: 1 hr 20 minutes

Ingredients (Find it at Rouse’s)

2 pks Laura’s Lean Organic Ground Beef
.25 c water or stock
1 medium onion, diced
1 yellow bell pepper, diced
3 celery stalks, diced
3 carrots, peeled and diced
1 ea green & yellow zucchini
3 large cloves garlic, minced
2 T olive oil, reserve 1 T
2 T cumin
2 T chili powder
14.5 oz Muir Glen Organic Fire Roasted Diced Tomatoes
2 cans Amy Organic Chili beans
Kosher salt or Sea Salt, to taste
Fresh ground black pepper, to taste
Red pepper flakes, to taste (if you like it spicy)
48 fl oz Kitchen Basics Unsalted Beef Stock

Preparation

1. Sautee, until slightly caramelized, onion, bell pepper, celery, carrots, garlic, and zucchini in 1 T olive oil. Sprinkle lightly with salt and ground pepper. Add 2 packs lean ground beef, plus .25 c water, 1 T olive oil and scatter until beef separates in small bits and cooks half through. Add cumin and chili powder.
2. Add beans, tomatoes,and stock. Salt and pepper to taste. Cover and let simmer for 40 – 60 minutes. The longer you let it simmer, more fluid will dissipate leaving a chunkier chili.

Tips: Beans are a carb source in this meal, but you may need a little more. Try adding a .25 c brown rice.

Eating Clean to be lean is Nummy-Num-Num! Enjoy.

Healthy Chicken Picata

sam — Fri, 19 Feb 2010 14:46:22 +0000

4 servings

Active Time: 40 minutes

Total Time: 40 minutes

Ingredients (Find it at Rouse’s)

6 ounces Eden Organic Quinoa Pasta
1/3 cup Buckwheat flour, divided
2 cups reduced-sodium Kitchen Basics chicken broth
1/2 teaspoon sea salt, divided
1/4 teaspoon freshly ground pepper
4 chicken cutlets, (3/4-1 pound total), trimmed &butterfly
3 teaspoons extra-virgin olive oil, divided
1 10-ounce package mushrooms, sliced
3 large cloves garlic, minced
1/2 cup white wine
2 tablespoons lemon juice
1/4 cup chopped fresh parsley
2 tablespoons capers, rinsed (optional)

Preparation

Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.
Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.
Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
Stir in parsley, capers and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Nutrition

Per serving: 397 calories; 9 g fat (3 g sat, 3 g mono); 54 mg cholesterol; 45 g carbohydrates; 28 g protein; 5 g fiber; 544 mg sodium; 609 mg potassium.

Nutrition Bonus: Selenium (37% daily value), Vitamin C (18% dv), Potassium (17% dv), Iron (16% dv).

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1/2 vegetable, 3 1/2 lean meat