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HomeBodies Personal Trainer of the Month   

    

 
Since a very young age, Roya was active in playing sports and being fit. She knew that in order to look and feel good, she had to sustain a certain type of lifestyle that geared her towards the fitness world.

Roya started lifting weights at the age 15. She got her first gym membership at New York Sports club and from there she realized her passion.  
 
"I love to help people feel good and look good! I believe that everyone has the ability to workout but with procrastination sometimes it's hard for us to make that commitment to get to the gym. We all need motivation, and that's why I choose to be in this field. I love to inspire and radiate my passion for life and health to another person." 
 
Roya is ACT certified with 18 years of experience. She incorporates circuit training, weight lifting, core training and cardio into her sessions.

"I customize my sessions to accommodate all of my clients needs."  She also incorporates nutrition and life coaching to help with balancing your life.  
 

See all of Our Certified

Personal Trainers.  

January 15, 2013

Greetings!

Thank you for your continued support of our monthly newsletter, and our personal training programs.

This month, I wanted to start off 2013 with some great suggestions for improved long-term health and well-being. Our resident chef came up with a great healthy recipe that replaces pasta with zucchini. The sauce is to die for!

Believe it or not, it's been over 25 years that HomeBodies has been providing personal training services for people in New York City and Westchester county!

And, we look forward to serving you for another 25 years!
Heathy Resolutions for 2013

Happy New Year everyone! Once again, we roll over a new leaf with a new year. It's the season for those new years resolutions. Did you know this time-honored tradition of making a resolution for the new year dates as far back as 153 BC?

There is something invigorating to getting into a fresh start. The ancient ones knew it and so do we. Assuming you are already doing well enough with your exercise routine, what are some other healthy new years resolution ideas? We delve into five resolution ideas, all aimed at a healthier you for the next year to come.

Stay Motivated

Any resolution based on healthier habits is great. However, motivation is a huge deciding factor as to the longevity and effectiveness of our self-imposed resolutions. Keeping your drive alive with positive motivation is the key.

If there is a certain type of music that really gets you pumped, play it whenever you need that extra push. Reflect on your family and friends and how this improvement will benefit them as well as yourself. Think of the reasons why you are making your change and how you will feel better. These concepts can also be applied to any other situation where a little motivation is needed: getting to work, working down the honey-do list, or even spring-cleaning.

Reduce Sugar Intake

It is said that most Americans eat their body weight in sugar each and every year. This can make anyone feel a little queasy if you think about just how much sugar that is. Regardless, there are those of us who just can't seem to get enough of it.

Consuming sugar spikes the body's blood sugar levels. This in turn fools your body into a trend of believing that fat should be stored because it believes that it has high levels of energy to dispose of. The digestive system, teeth, and other body facets suffer when too much sugar is ingested, even if not all at once. The American Heart Association recommends no more than 100 to 150 calories worth of added sugars per day.

Smile, Be an Optimist

According to today's research, smiling and being optimistic can lead to a great array of benefits. These benefits extend to both the smiling optimist as well as those around them. For those around you, you are much more approachable and easily appreciated. Your optimism and smile can make others feel better and even be contagious.

You will start to notice a positive difference in how others interact with you. You will be able to get your way more and see the positive impacts. So how do you do it? According to researchers, smile, even if you don't feel up to it. It will become more natural with time. To be more optimistic, practice focusing on the positives in any situation; There are positives in every situation.

Get Adequate Sleep

Being sleep deprived can affect every other part of your life. From concentration to energy, metabolism and even memory, recharging your mental batteries with enough sleep is important. Fortunately, there are many ways to help us fall asleep, stay asleep, and rest deeply.

Create a comfortable environment that encourages relaxation and sleep. Get into a routine if possible so that your body clock knows what's coming. Consider natural tools such as chamomile tea, sleep soundtracks, or a comfy heating-blanket. Also try limiting food and beverage intake before bed.

Go to the Doctor

Some of us have no problem taking a proactive approach to doctor visits. Others meanwhile either greatly delay or put off visits all together. Regardless of reasoning, it is important to remember that your health must be your number-one priority.

Schedule exams with your doctor as he or she sees fit. See a specialist if need be. Whatever you do, don't stray from those doctor visits. Medical facts have long shown how doctor visits, and early detection parallel longevity.

 

Quick Tips for Those Resolutions

  • Focus on healthy resolutions.
  • Think of the body and mind.
  • Routine is always a positive influence.
  • Stay Motivated.
  • Get enough sleep.
Healthy Zucchini Pasta with Salsa Palermitana
by Chef Noche

Pasta is a dish that just about everyone can appreciate in some form or another. Instead of using regular, starch-filled, unhealthy pasta, make deliciously healthy zucchini pasta. And instead of the typical sauce, try an amazingly healthy, vitamin-rich, tangy-yet-succulent Salsa Palermitana. Let's get started.

Yield: 3-4 hearty servings

Ingredients:
  • 3 large zucchini
  • 1/4 cup extra-virgin olive oil, preferably Sicilian, divided
  • 4 cloves garlic, sliced
  • 3 cups cherry tomatoes, quartered
  • 1-1/2 cups white wine
  • 1-1/2 lemons, quartered
  • 1/2 cup Nocellara olives or other big green olives, such as Cerignola, pitted
  • 1/8 cup capers, rinsed
  • 4 sprigs fresh oregano, plus 1-1/2 tablespoons coarsely chopped oregano leaves
  • 1-1/2 tablespoons coarsely chopped fresh Italian parsley
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste
Directions:
  • Heat 1/8-cup of oil and all garlic in a Dutch oven over medium heat until the garlic is slightly brown.
  • Add the tomatoes, wine, lemons, olives, capers, and oregano sprigs and bring it all to a simmer.
  • Cook over medium heat, simmering, not boiling, until the sauce has reduced to approximately 3 cups.
  • Add the remaining oil, chopped oregano and chopped parsley.
  • Remove lemon quarters and oregano sprigs while seasoning to taste with salt and pepper.
Separately:
  • Clean all 3 zucchini and cut off all ends.
  • Use a vegetable peeler to make thin strips of all 3 zucchini.
  • Now steam the zucchini pasta in salted water for about 3 minutes, until consistency is pasta-like.
  • Remove from water and strain pasta of all excess liquid.
  • With previously made sauce, poor over pasta and enjoy.
Nutritional Information:

Calories - 130
Fat Calories - 5 or less
Fat - 6g
Saturated Fat - 2g
Cholesterol - 0g
Sodium - 200mg
Carbohydrates - 24g
Protein - 4g

Review Your Current Training Program

Please let me, or your personal trainer, know if you would like to review your current exercise program.

Please call us at 212-586-7160 if we can be of any additional assistance in helping you achieve your health and wellness goals.

 


Sincerely,

 

Elizabeth Crutchfield
Homebodies