Laura Forte Fitness

727-612-2883
Laura@LauraForteFitness.com

Clean Eats: Homemade sauces and marinades

By Leave a Comment

So picture this:

You are in the kitchen making dinner for the fam and want to jazz up the flavor of the dish you are making.  You reach for a dressing/marinade you bought from Publix, and take a peak at the ingredients.  Here’s what you’ll most likely see: corn syrup, artificial sweeteners, soy or large quantities of sodium.

I love a delicious meal though and I want some flavor!  So what’s the solution?

You can actually make a lot of the condiments you buy easily from home.. and it isn’t nearly as hard as you think!  Here’s a few recipes for sauces and marinades that you can make in a pinch.. minus all the highly processed ingredients you get in store-bought.

Here we go: [Read more…]

Bay View Boot Camp’s Guide to Running

By Leave a Comment

New transformation project starting September 24th called The Little Black Dress Project!  

Check out the details and register here:

http://www.laurafortefitness.com/thelittleblackdressproject/

The weather is starting to cool off in St. Pete and the 5k races are getting close on the calendar.  If you have your sights set on a long distance endurance race, your first 5k, or even a light jog around your neighborhood, these tips can help you get there with less pain, increased endurance, and the motivation to keep going.

Running doesn’t have to be a chore, but it can definitely feel like one if you are using too much energy with improper running form. Use this list to get your body in perfect position from head to toe!

This is a photo taken from boot camp :)

Head:
Your head acts like a guide for the alignment and posture for the rest of your body. Allow your eyes to look ahead towards the horizon. As you get tired, you may be tempted to look at your feet and the ground, which can cause neck strain. By keep those eyes up so you will avoid neck strain.

Shoulders:
Keep your shoulders relaxed, low and loose. As you run, make it a point to pull your shoulders down and away from your ears. If you notice your shoulders and neck getting tight, shake your arms out to release tension. No hunching over because this will put extra pressure on your back.

Arms and Hands:
Your arms and hands play a bigger role in running than you think. When you run, bend elbows at a 90 degree angle and swing them forward and back, not across your body. Swinging across your body uses up energy, tires your muscles, and actually slows you down.

Your hands control the tension in your arms and upper body, so keep them relaxed. *Tip* Imagine carrying an egg in each hand to avoid clenching your hands.

Torso:
The ideal torso position is often described as “running tall.”  Do this by stretching yourself up to your full height with your back comfortably straight. If you do yoga, think mountain pose.

Do you experience lower back pain when running?  Alleviate this by engaging your abs while running.

Legs and Stride:
While ‘high knees’ are sometimes part of a bootcamp workout, they are not a part of distance running. :)  “Efficient endurance running requires just a slight knee lift, a quick leg turnover and a short stride” (Runner’s World). Your feet should land directly under your body. If your lower leg extends out in front of your body as it makes contact with the ground, your stride is too long.

Ankles and Feet:
Foot strike is a pretty controversial topic in endurance running (running heel to toe or landing mid-foot).  Safe bet: keep your footfalls as quiet as possible.

Motivation Tips:
1. Read running blogs so you can learn race strategies and stay motivated by others success stories.  The more tricks you can add to your own personal toolbox, the more successful and prepared you will be.

2. It is always great to have one (or more!) mantras to say to yourself to keep from turning around and going home. A great one is “Run your own race.” This should remind you to stick to your training, to focus on your body and your breath, and to only worry about where you are in the race, not everyone else.

3. When running a long race, dedicate one mile to a special person in your life. As you pass that mile marker, think about that person and the reasons they are in your life. This will oftentimes make you smile and forget about the ache in your calves, at least for a few minutes.

4. There are running programs on the internet to help you, especially if you are a beginner.  Try the app “Couch to 5k” on your smart phone.  You can also create your own running calendar and post it to keep you on track.

5. Proper running shoes are the most essential piece of equipment a runner should own. Head to your local running store and get fitted properly. The salespeople in these stores are experts in running, feet, shoe styles and biomechanics. You will be able to “test run” shoes in store. Don’t be afraid to ask lots of questions or mention previous injuries. They want you to love running, not just your shoes!

The more you run, the more you will learn the things that work best for you and your body. Find what gets you motivated and do those things consistently. For some, that means running with a group or their favorite four-legged friend. For others, running without tunes is torture. Whatever your preference, get out there and go for a run! :)

Katie O’s Transformation Tuesday Story

By 7 Comments

Katie has been with us since Day 1 of boot camp!  I couldn’t be more happy to have Katie as part of our family.  Not only does she always ‘bring it’ in class, she is extremely encouraging to everyone in boot camp.  I’m not alone when I say I adore this girl and love the inspiration and determination she brings to the boot camp family.

Here is Katie’s story, as SHE tells it.

“Since I can remember I have struggled with my self-image. Growing up I was constantly comparing myself to my friends and wondering why I couldn’t look like them. I’ve spent countless hours looking into the mirror and nit-picking my arms, my breasts, my thighs and my stomach. I have a habit of grabbing fist-fulls of love handles and pouching out my gut, which always had the same result – a deep sigh of disappointment.

I generally would start off every week making a promise to myself that this would be the week I would commit to eating healthy and devout myself to a routine of exercise and every week started off exactly the same: One positive day, followed by a semi-decent day, followed by a day where I threw all caution to the wind and devoured whatever was in front of me. I found any excuse I could not to participate in my own creative plan to change and then would beat myself up over it after the fact.

Katie at boot camp

It wasn’t until I was getting frozen yogurt at a local shop last August that I came across a flyer for Bay View Boot Camp. In mauling over the flyer for a few days, I sat down at my computer and emailed Laura to find out more details. I attended my first class on August 15th and thought I was going to die. I still remember leaving the group in the middle of the workout and going into the bathroom where I was greeted by my lunch from earlier that day. While I was able to return to the group and finish the workout, I woke up the next morning feeling sore and defeated, making up my mind that boot camp just wasn’t for me. There was no way I could get used to feeling the way I did at that very moment and I was embarrassed that I couldn’t handle the hour long routine. I emailed Laura that evening and told her I didn’t think I would be making it to Wednesday’s class and she immediately responded by explaining the changes that were taking place in my body. My achy limbs were the result of years of toxin build up and I was encouraged to come to class to work through my soreness. There was a light at the end of the tunnel, but it was going to take some time to see it.

Katie finished her first Spartan 1,000!

Days turned into weeks and weeks turned into months. I started attending classes 4-5 times a week, sometimes twice a day. I remember how wonderful it felt to cut down my run time by more than 2 minutes and the first time I ran a full mile since I was in grade school. My body started to take new shape and I came to appreciate what was happening to me on the outside, but more so was excited about the change that was happening within me.

Bay View Boot Camp gave me the motivation and determination I had been struggling to find all those of those years I was breaking promises to myself. Not only did I find an instructor who pushed me to new limits, but I found a group of friends who supported and believed in me.

I recently celebrated my year-long commitment to Bay View Boot Camp. For the first time in my life I followed through with something and could not be more proud of myself for my accomplishments. When I go shopping for clothes now I am able to purchase the things that I want. I no longer feel the need to wear cardigans with my tank tops to hide my lunch lady arms, or cover up my belly when going to the beach for fear of being harpooned. I have grown to be confident in my skin than and while I take great pride in knowing that the majority of that feeling comes from the devotion I made to my well-being, I owe Laura Forte and my fabulous boot camp peers a huge hand in my success.

While going to the gym proves to be helpful, nothing is as encouraging as having the accountability that Bay View Boot Camp offers its members. If I miss a class I instantly feel guilty, regardless of the circumstance. Knowing that others are relying on me to be there is a huge motivating factor and one that has helped me to stay committed throughout the past year.

Aside from that, Bay View Boot Camp is FUN and the people I have met through this experience are both amazing and inspiring. I cannot tell you how happy it makes me to see my peers continuously reach and exceed their goals. It is a feeling that makes me proud to be a part of something so moving and I encourage anyone to try Bay View Boot Camp and not fall in love with the challenge it offers you. I am so grateful for the experience that Laura has given me and am super excited to continue working towards reaching new heights in my future.”

We are so proud of you Katie!  Congratulations on your amazing achievements this past year.  Please leave Katie some encouragement and inspiration in the comments section below! :)

Clean-Eating.. Brown Bag Style!

By 2 Comments

Hi Everyone!

Here in St. Pete, kids went back to school this week and everyone is getting back in a routine.  I think you can relate that it is MUCH easier to eat healthy when you are at home and have time to prep, but it can get tricky when you are on the road or at work with limited food options choosing between bad and worse.

So – I made it my mission to find a quick and easy solution for you to whip together when you are short on time, but want to pass up on the greasy pizza or fried chicken options your boss ordered in for today’s lunch meeting.

Here is recipe for a clean, healthy wrap that you can brown bag and eat with the work crew, or even make for your kids before they run to school.  No cooking involved – you just need to chop up the veggies and assemble.  Looks delicious too, right?

Collard Green Wraps with Coconut Lime Turmeric Sauce

 I’ll post the recipe below.  It is from a blog called Rawmazing.com.

But first, I just saw this awesome product that I think could be a lifesaver.. especially if you are packing lunch for your kids!  It is made by a company called Planetbox and makes it easy to pack a healthy lunch and keep it fresh.  *I don’t make any commission at all – I just thought this was cool so wanted to share!*  Here is a photo of a healthy lunch on the road:

So without further ado, here is your recipe for the clean & easy collard wraps.  Enjoy!

Turmeric Sauce

  • 1 young thai coconut (flesh) (approximately 1 cup, packed)
  • 1/3 cup fresh coconut water (from young thai coconut)
  • 1 clove garlic
  • 1/2 teaspoon fresh chopped ginger
  • 1/2 lime (juice from it)
  • 1 teaspoon agave nectar
  • 1 teaspoon turmeric
  • 1/2 teaspoon coriander
  • pinch sea salt

Blend all ingredients in high-speed blender until smooth. Set aside to let flavors marry.

Wraps

  • 4 collard green leaves
  • 1/2 red bell pepper, cut into thin strips
  • 1 carrot, cut into thin strips
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, cut into thin strips

Place filling ingredients on collard leaf.  Top with dressing. Roll and cut in half.

Serves 4

CRAZY About Coconuts

By Leave a Comment

Over the next 5-10 minutes, I hope to teach you at least one new thing you never knew about coconuts.

For one – they are incredible not only for your health, but are also a well-kept beauty secret!!  It is a “super food” which means it goes beyond nutritional benefits and can actually prevent and treat a long list of ailments and diseases. Read on to learn a new recipe, beauty tricks, and ways to incorporate more coconuts into your life.

Health Benefits
Coconuts contain powerful antioxidants in the form of raw saturated fats and oils. In fact, coconuts are 90% raw saturated fat.

Don’t freak out.  Unlike the long-chain fatty acids found in animal fats (which in excess CAN make you gain weight), the saturated fats found in coconuts are medium chain fatty acids (MCFAs) and are an important building block of every cell in the human body.

MCFA’s DO NOT have a negative effect on cholesterol, help protect against heart disease, and lower the risk of atherosclerosis (hardening of the arteries).

Here are a few examples of the awesome ways that young coconut flesh, coconut cream, and coconut oil can be used to improve your health:

• They kill harmful viruses, bacteria, fungi and yeasts in the body and support a healthy immune system.
• Provide a nutritional source of quick energy, boost endurance, and enhance physical and athletic performance.
• Improve digestion and absorption of vitamins, minerals and amino acids.
• Improve the utilization of blood sugar and can help alleviate the symptoms of hypoglycemia.
• Regulate and support healthy hormone production.
• Protect against osteoporosis by improving calcium and magnesium absorption.
• Reduce inflammation and help to heal/repair tissues and muscles.
• Increase the speed and thyroid function, which allows the body to drop excess weight and unhealthy toxins. MCFA’s ingested from coconut are burned up immediately, boosting the metabolism.
• Contain no cholesterol, but in fact help normalize cholesterol levels in the body and support cardiovascular health.

Benefits of Coconut Water:
• Excellent for rehydration following strenuous exercise – AWESOME post-workout drink to replace lost electrolytes
• Has a cooling effect on the body
• Soothes the skin and can treat and prevent rashes, when applied topically
• Helps to treat and calm urinary tract infections
• Alleviates the pain of kidney and urethral stones

Using Coconuts for Hair and Skin Care

• Coconut oil promotes hair growth and makes hair super shiny and soft.
• Coconut oil can prevent and eliminate dandruff and dry scalp.

**To use as a hair treatment, warm 2 to 3 tablespoons in a bowl in the microwave for 20-30 seconds. Apply the warmed oil to hair and massage into the scalp. Once the oil is applied, cover your hair with a shower cap (or wrap some plastic wrap around your hair). The plastic will help to keep the oil warm and allow it to penetrate the hair shaft. Leave the oil on your hair for at least an hour or overnight. Wash and condition your hair like normal and enjoy super soft tresses!**

Coconut oil is also an effective moisturizer for the skin.

• Prevents and treats dry, flaky skin, especially on the knees, feet and elbows.
• Effective in treating psoriasis, dermatitis, eczema, and other skin conditions.
• Helps prevent signs of aging, such as wrinkles and sagging skin.
• Super effective at eliminating the annoying little bumps many people get on the backs of their arms, thighs and buttocks. These bumps are a condition called Keratosis Pilaris.

**To use coconut oil on the skin simply massage a few TB’s into the skin. It will absorb into your skin within 15 minutes with no oily residue left behind.**

Cooking with Coconuts

• Coconut oil can replace ALL other oils in your kitchen (I use it instead of olive oil).
• Great for stir-frying vegetables because it is highly stable at high temperatures (won’t burn under high heat).
• Replace vegetable, canola and olive oils in recipes while cooking and baking. Coconut oil can be substituted in a 1:1 ratio.

Here is a great recipe for energy bars which contain both shredded coconut and coconut oil.

Coconut Energy Bars

Ingredients:
1/2 cup slivered almonds
1/2 cup pecans
1/4 cup almond or sesame seed meal
1/4 cup unsweetened shredded coconut
1/4 cup almond butter
1/4 cup coconut oil (check your local health food store)
1 tsp pure vanilla extract
1/2 tsp of raw honey
1/4 teaspoon sea salt
1/2 cup dried cranberries or blueberries

Method:
1. On a cookie sheet, toast nuts and shredded coconut until golden brown (you may need to shake the tray once or twice to make sure they cook evenly).
2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground.
3. In a mixing bowl, melt coconut oil and almond butter (about 20 seconds). Remove from microwave and stir until smooth.
4. Add vanilla extract, honey and sea salt. Mix thoroughly.
5. Fold in nut mixture and almond (or sesame seed) meal until mixed thoroughly.
6. Fold in blueberries/cranberries.
7. Press mixture into an 8 by 4 loaf pan.
8. Refrigerate for 20 minutes or until firm.
9. Cut “loaf” width wise. Should make 6 good-sized bars.
10. Enjoy! (or, if you don’t plan to eat immediately, you can store the bars in the refrigerator, covered loosely with a paper towel and plastic wrap.
(http://crossfitzone.ca/paleo-recipe-energy-bars/)

Hope you learned at least one new thing you didn’t know about coconuts!  If you liked this post, please click “Like” and share with your friends. :)

 

LET US HELP!

Tell us what your fitness goals are...

KEEP IN TOUCH!

CONTACT US

SERVING DOWNTOWN
ST. PETERSBURG,
ST. PETE BEACH, AND SURROUNDING AREAS