Lorraine’s Coaching Corner
Lorraine Houlihan, a mother of three and Long Island native, is a fitness coach and personal trainer. She began her fitness journey while training for a breast cancer charity event and has found a passion for inspiring others since then. She has been a fitness coach for 5 years and a personal trainer for 3. She specializes in weight loss, fitness motivation, and healthy living practices. Her favorite fitness activities include distance running, kickboxing, and strength training. Lorraine believes that everybody needs support and cheerleading to make the important life changes necessary to support their health. She knows that there is no quick fix and is therefore passionate about nutrition education and goals. She’s here to help you make changes that can last a lifetime.
To create new healthy exercise and nutrition habits for an individual to take control over their lifestyle in a personalized, sustainable, and enjoyable way.
Inspirational message for the day:
The groundwork for all happiness is health .
– Shop the perimeter of a store and not the center. The most caloric and processed items are kept on the shelves in the heart of the store.
– The “nutrition facts” label on most foods is designed to look like it’s giving you fewer calories than it actually is! Always make sure you understand the serving size of the product. For example: a candy bar may claim but be “150 calories” but if you look closely… that’s only for half the bar!
– Don’t shop when you’re hungry. Make a list during the week and stick to it.
– Always shop for recipe ingredients you can use in a few dishes you find exciting. If you’re grabbing spinach search for a couple recipes that call for it for you to get excited for in the coming week!
Arugula Chicken Salad
Arugula is a super delicious and super nutritious peppery food high in folic acid and low in calories.
1 tbsp. olive oil
3 chopped carrots or 10 chopped baby carrots
½ cup chopped red cabbage
1 cup of arugula
8 ounces of chicken
2 tbsp. of sunflower seeds
Balsamic vinegar dressing
Cook chicken in a non-stick pan with olive oil. Set aside to cool.
Chop cabbage and carrots.
Add arugula cabbage and carrots into a salad bowl, toss.
Top salad with sunflower seeds and cooled chicken.
Add a splash of balsamic vinegar dressing to your taste.
Calories – 469
Fat – 12 grams
Carbs – 14 grams
Protein – 65 grams
Strength training first or cardio first? Always do strength training before cardio because doing cardio will tire your muscles out and therefore ruin your form for strength training which can lead to pain, complications, and poor results.