THE HOLISTIC HOTTIE™
HOT BODY DETOX
COMING SOON!
Get HEALTHY! Get HOT! Feel FABULOUS!
GET STARTED TODAY!
Learn how to make your workouts time efficient & EFFECTIVE.
Spending HOURS at the gym is NOT necessary.
Learn how to conquer cravings and honor your natural hunger signals.
No more counting calories.
For
You have a career, a family and a social life. When it comes to exercise & nutrition, you need something effective, not time-consuming.
After learning:
*which foods damage the metabolism,
*which foods and lifestyle habits boost it, and
* how your hormones play a role in fat burning
You will understand how to:
* conquer cravings,
* normalize hunger signals, and
* boost your metabolism.
Healthy is the new HOT! so LET'S GET STARTED .
HOLISTIC HOTTIE™
HOT BODY BOOTCAMP:
(6 weeks, includes nutrition & general lifestyle coaching) $1500
* 2 exercise sessions/wk (12 total sessions)
* On-going nutrition support and guidance.
* On-going email support and feedback for duration of package.
VIRTUAL HOLISTIC HOTTIE™
4 weeks, $250
* Initial Consultation (phone/Skype) after submitting New Client Forms on the Resources page.
* One phone consult each week.
* Individualized workout programs for each of the 4 weeks.
* Nutrition, lifestyle, exercise and possible supplement recommendations are emailed following each session personalized to your lifestyle, taste and nutritional needs.
* Ongoing email support and feedback for duration of package.
To get started:
+ Download the New Client Forms on the Resources page.
+ Fill out the forms and contact us for further instructions.
+ Log a minimum of 3 days of meals, drinks, snacks, supplements, activity/exercise, etc. The more detail you provide, the better.
+ Take "Before" photos of yourself (front, side, back).
+ Complete all forms, scan them to email, and attach "Before" photos in an email addressed to Amira_HolisticHottie.com. If you're unable to send via email, contact us for our mail address.
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SINGLE SESSION
(In-person; Exercise Only):
$150 (1 hour)
$1350 (10 sessions, save $150)
METABOLIC KICKSTART:
3 months, $575 OR $195/month
* Initial Consultation (in-person, phone or Skype) after submitting New Client Forms on the Resources page.
* One phone consult each week
* 24/7 Email access between sessions for the duration of your coaching package.
* Optional (but recommended): Leap MRT Food Sensitivity Testing. Lab fees are NOT included in this package. Contact us here for additional information.
This program is perfect for those of you wanting to resolve issues such as: weight loss/gain, digestive concerns, or
other health conditions that you'd like to improve through nutrition and healthy lifestyle adjustments.
+Download the New Client Forms on the Resources page.
HOLISTIC HOTTIE™ TUNE-UP:
$50/month (4 weeks)
*Service offered only to indiividuals who have completed HOLISTIC HOTTIE™ METABOLIC KICKSTART.
* One 30-minute coaching session (to be completed via phone/Skype.
* On-going email support and feedback. throughout the duration of our coaching plan.
Contact us here with questions regarding interest in OTHER NUTRITION SERVICES or for more information.
Did you know that the following conditions are often directly related to the foods we eat?
•Irritable Bowel Syndrome (IBS)
•Acid Reflux
•Migraine and other headaches
•Weight Imbalances
•Fibromyalgia
•Chronic Fatigue
•Skin Eruptions (e.g. acne)
•Brain Fog
•Arthritis
*...and many other lingering health issues.
Millions of people suffer from food sensitivities that they are not even aware of. Food sensitivities burden our digestive, immune and hormonal systems. Some foods that are "healthy" (e.g., salmon, blueberries, sweet potato) for some people, are hazardous for other people.
The LEAP MRT Food Sensitivity Test Kit tests for 150 common foods, chemicals, and additives.
Find out which foods are causing inflammation in your gut, turning on your immune system, and taxing your hormonal system.
Contact us here for more information and to request your lab test kit.
Note to NY residents:
This lab test must be done outside of NY State.
Select: HOT BODY Bootcamp
Select: METABOLIC KickStart, 3 months
Select: Virtual HOT BODY Bootcamp
Select: METABOLIC KickStart, 1 month
Select: Single, 1 Hour Session
Select: HOLISTIC HOTTIE™ TUNE UP
Select: Ten, 1 hour Sessions
*Scroll down for class descriptions.
MONDAY
7:00P Vbarre _ 36th & Madison - New York Sports Club (beginning week of March 5). To sign up, email me !
TUESDAY
9:30A Total Body Conditioning (45 min)
10:15A BattleGroove™ (45 min) _ Cobble Hill - New York Sports Club
5:45P Vbarre _ W.23rd - New York Sports Club (beginning week of March 5). To sign up, email me !
6:45P BattleGroove™ (45 min)
7:30P Total Body Conditioning (45 min) _ Reade St (Tribeca) - New York Sports Club
WEDNESDAY
10:30A Vbarre _ Sheridan Square - New York Sports Club (beginning week of March 5). To sign up, email me !
12:30P BattleGroove™ (45 min)
1:15P Total Body Conditioning (45 min) _ Court St (Brooklyn Heights) - New York Sports Club
5:45P BattleGroove™ (45 min)
6:30P Total Body Conditioning (45 min) _ W.38th - New York Sports Club
THURSDAY
9:45A Vbarre _ W.23rd - New York Sports Club (beginning week of March 5). To sign up, email me !
12:15P Total Body Conditioning _ Reade St (Tribeca) - New York Sports Club
5:30P Total Body Conditioning (55 min)
6:30P BattleGroove™ (55 min) _ Court St (Brooklyn Heights) - New York Sports Club
FRIDAY
9:30A BattleGroove™ (55 min)
10:30A Total Body Conditioning (55 min) _ 23rd/Park - New York Sports Club
6:30P Total Body Conditioning (55 min) _ SoHo - New York Sports Club
SATURDAY
11:00A Total Body Conditionoing (55 min)
12:00P BattleGroove™ (45 min)
12:45P Core Conditioning (30 min) _ SoHo - New York Sports Club
SUNDAY
10:15A Total Body Conditioning (55 min)
11:15A BattleGroove™ (55 min) _ Court St (Brooklyn Heights) - New York Sports Club
CLASS DESCRIPTIONS:
BattleGroove ™ -
High energy and choreographed blend of cardio kickboxing ("battle") moves, power intervals and multi-impact dance set to popular dance, house, and urban music.
Total Body Conditioning -
Maximum impact strength and conditioning exercises that effectively target all the right areas using bodyweight, dumbbells and other tools. This is not a froo-froo "toning" class but it is open to all levels and ages.
Vbarre -
The Vbarre method is a workout designed to tone, trim, and transform the body with a fusion of ballet, Pilates, and resistance training.
Did you know that food sensitivities* are the reason behind many people's cravings and addictions? That's right. Giving into cravings and addictions aren't purely about lack of willpower and here's the scoop:
Food sensitivity is an umbrella term for the terms food allergy, food intolerance, and other adverse reactions to food (excluding those of purely psychological origin). They are not necessarily obvious reactions either. Food sensitivities can range from an immediate allergic response to something delayed or even asymptomatic. You might not even feel ill. You might feel the complete opposite!
In the presence of a reactive food, the body produces it's own addictive narcotics (opioid endorphins) bringing on feelings of euphoria. Simply put a reactive food produces a drug-like effect. This is why foods are so addictive. The most effective way to fight these addictions is to cut the trigger foods out entirely. A common trigger food substance is gluten. Gluten is a protein found in all grains but it is particularly high in wheat, rye and barley. Gluten is what helps bread rise and makes bagels chewy.
The most common short-term symptoms of gluten and other food sensitivity include bloating, diarrhea, constipation, gas and cramping. Long-term symptoms can include unexplained weight gain, fatigue, dark circles under the eyes, chronic digestive issues, diabetes, autoimmune challenges and even depression.
On a superficial level, chronic digestive issues can weaken and inhibit the abdominal muscles due to a visceral-somatic reflex . In other words - ignoring a food sensitivity can actually weaken your abs and create a poochy belly!
Do you have a food sensitivity you might not be aware of? Download the simple questionnaire (PDF) developed by Dr. Daniel Kalish below.
Eliminating gluten can seem challenging at first. Gluten is in nearly all packaged products! Here are a few simple ways to eliminate gluten:
1. Emphasize whole foods that don't come in a box or have a long shelf life. This includes fresh/frozen vegetables and fruits, healthy fats (e.g. coconut oil, avocado, organic/pastured butter or ghee, and fats from grass-fed animals), and healthy proteins. All grains have gluten but rice, corn, sorghum, millet, teff, ragi, and Job's tears contain lowest amounts. If you're shopping packaged products, watch out for these ingredients:
hydrolyzed vegetable protein
modified starches
soy sauce
vegetable gums
emulsifier
plant protein
stabilizer
2. Minimize foods with a flour-base (unless it's coconut, almond or other gluten-free flours) to be on the safe side.
3. When dining out or ordering in, skip the bread basket and ask if there's a Gluten-free menu. If there isn't one available - order grilled, poached or sauteed fish, poultry, grass-fed beef, lamb or other meat served with a salad, vegetable or rice/potato (instead of pasta). Ask if there are any hidden flours or thickeners.
To find out if you have a food/substance sensitivity, follow this link.
Gluten Questionnaire (Dr. Kalish).pdf
When it comes to weight management, a lot of people want to know what the best appetite suppressants are. Often overlooked are the risks associated with appetite suppressants which include: elevated blood pressure & heart rate, restlessness, nervousness, insomnia and dry mouth. People aware of the risks seek natural ways to thwart their hunger pangs.
The common natural recommendation is to drink more water and increase fiber intake. For most people, this doesn't do the job. So instead of going along with the "more water + fiber" rhetoric, let's explore a few hormones that dictate whether or not we feel hungry versus satiated and satisfied for several hours.
Ideally we want to eat a meal and feel energized for several hours instead of just a couple of hours before we crash.
INSULIN is a hormone that regulates blood sugar, metabolism, how we store body fat and how quickly we age. When we eat a diet high in sugars and starchy carbs (like bread, pasta and potatoes) our insulin levels tend to go up and our hunger signals get wonky and warped. We want to keep our insulin on the low side. One easy way we can do this is by reducing our sugars/starchy carb intake and balancing our meals with plenty of healthy fats and quality proteins. The added fat, in particular, will protect against future blood sugar crashes. Following a crash people tend to OVEReat and often choose the wrong foods. This is obviously something we want to avoid.
GLUCAGON is the counter-hormone to insulin. It helps us keep blood sugar stable and maintain energy levels between meals. When we eat a meal that's predominately sugar or carb - we inhibit glucagon release. So instead of snacking on one large apple you will probably feel satisfied longer if you eat half of the apple with some macadamia nuts or nut butter.
PEPTIDE YY (PYY) is a hormone that is often overlooked when it comes to appetite control. It shouldn't be! It is one of our hormones that tells us when to stop eating because we've reached a state of satiety. While protein and fat release a lot of PYY, carbohydrate does not. This is why it's so easy to overeat a bag of chips. PYY isn't telling us to stop! This is also why simply increasing fiber intake (usually carbohydrate) to keep hunger at bay doesn't work for everyone. Increasing fiber might make you feel "full" in a bloated-belly kind of way. But it is unlikely to keep you feeling satisfied and even-keeled for several hours.
HEALTHY FATS + QUALITY PROTEIN = APPETITE CONTROL
After considering how insulin, glucagon and PYY play a role in hunger signals you may have already come to the conclusion that meals emphasizing healthy fats and quality protein will keep us feeling more satisfied and energized longer than meals emphasizing carbohydrates.
For example, a breakfast of a bagel and juice will:
- raise your insulin levels, which will
- leave you hungry within a couple of hours due to inhibited glucagon release and limited PYY release.
A breakfast of an omelette w/ spinach and other veggies, and maybe a bit of cheese will:
- keep insulin on the low side, which will
- keep you satisfied for several hours due to the release of a lot of glucagon and PYY.
6 EASY TIPS FOR NATURAL APPETITE CONTROL:
1. Start the day with a meal rich in protein and fat like scrambled eggs with veggies or even leftovers from dinner the night before.
2. Instead of having a starchy carb-centered lunch like a sandwich or pasta bowl, opt for a giant salad with quality meat/fish and healthy fats from avocado, goat cheese or a homemade salad dressing of extra virgin olive oil, herbs and apple cider vinegar.
3. If you need a midday snack, keep something handy like deviled eggs, sliced avocado, a handful of macadamia nuts, jerky or a Tanka bar. Smart snacking like this will help prevent overeating come dinner time.
4. For dinner, opt for protein such as meat/fish cooked with healthy fat and veggies.
5. If you're ever in a time crunch, you can grab a spoonful of coconut cream or coconut oil to tide you over until your next meal.
And lastly -
6. DON'T FEAR FAT!
Fat is your friend when it comes to appetite control. It is Mother Nature's appetite suppressant. If you're concerned about calories from fat - don't be. Portion sizes tend to shrink when hunger signals are fully functioning. Plus fat doesn't make people fat.
Remember: Healthy is the new HOT!
Article Source: http://EzineArticles.com/6527049
Informed Consent.doc
MET 427 Health History.pdf
HealthAppraisalQuestionnaire.pdf
BOOKS:
Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health by William Davis, MD
The Omnivore's Dilemma by Michael Pollan (book)
Know Your Fats : The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol by Mary Enig (book)
The Whole Soy Story by Kaayla T. Daniel, PhD, CCN (blook & blog)
LINKS:
Your Guide to Healthy Hormones by Dr. Daniel Kalish (free eBook)
Cereal Grains: Humanity's Double-Edged Sword by Loren Cordain, PhD: A scientific paper on the history and health risks of grains, with 342 scientific references. (article)
The China Study: Fact or Fallacy? : Denise Minger's meticulous research analysis of "The China Study". (article)
Forks Over Knives: Is the Science Legit? (A Review & Critique) (article)
The Battle of the Diets: Is Anyone Winning (At Losing?) - video (youtube)
Eat Wild : A very educational website revealing the many benefits of pasture-fed compared to grain- and soy-fed meat. This site is also an invaluable resource listing a nationwide directory of places where quality range-fed meat, poultry and eggs can be purchased. (website)
Truth in Labeling : How to Identify hidden sources of MSG and the aliases given to less-than-healthy food additives. (website)
RECIPE LINKS
Civilized Caveman Cooking Creations
Elana's Pantry
Fast Paleo
Nourished Kitchen
Supercharged Food
HOME GYM ESSENTIALS
Gym Boss Interval Timer
MELT Method Foam Rollers and Hand & Foot Treatment Kit
HOLISTIC HOTTIE™ HOT BODY DETOX
GOOD FATS vs BAD FATS (PDF)
SWEETENERS - the good, the bad & the downright evil (PDF)
HOLISTIC HOTTIE™ BUDGET GROCERY SHOPPING (PDF)
Group exercise has always been her personal passion. Before instructing in NYC, she instructed in Amherst, MA, Boston, MA and Charlotte, NC.
Her strong interest in nutrition began the day she realized how what she ate corresponded with how her skin appeared. You could say that skin health inspired her passion for nutrition and overall health.
She decided to try vegetarianism on her own initiative at the age of ten which eventually progressed to full vegan as an adult*. Veganism combined with a highly active lifestyle plus city stress proved damaging to the point where she suffered some immune, digestive and other issues.
After deciding to formally study holistic nutrition, Amira realized where she went wrong in her eating and lifestyle habits. A few of those wrongs included: eating gluten, too much of and the wrong types of soy, and avoiding animal-based proteins. It took a year or two to finally break from her vegan ways, but after doing so, she never returned to veganism and has enjoyed increased vitality.
She wholeheartedly feels that, besides staying away from all processed foods, the 3 best things you can do for yourself are to:
1. Ditch gluten (and possibly all grains).
2. Ditch most pasteurized, homogenized dairy.
3. Ditch stimulants (even coffee, if you rely on it for energy).
*During college, she experimented with the "Standard Fitness Diet" (e.g., whey protein shakes, oatmeal, natural peanut butter and lots of egg whites). Still, no red meat or pork.
With over 16 years experience as a certified group exercise instructor, personal trainer and Nutrition and Holistic Lifestyle Coach, Amira has worked for The Sports Club LA, Crunch, Equinox and New York Sports Clubs. She is also a certified Functional Diagnostic Nutritionist and has held certifications from National Academy of Sports Medicine, American Fitness Association of America, and the CHEK Institute.
Her enthusiasm for health, fitness and overall wellness started as a child. If she wasn't scouring magazines and books featuring Jane Fonda and her workouts, she was following the workout routines on her favorite TV shows: The 20 Minute Workout or Bodies in Motion with Gilad. Since childhood she knew her calling was health and fitness.
Growing up in Western MA, she participated in gymnastics, ballet and horseback riding.
Upon entering college and knowing that she wanted to pursue a career in health & fitness, she designed her own major at the University of Massachusetts in Amherst, MA. Her major included courses from the following departments: Exercise Science, Nutrition, and Management. She graduated with a BA in 2001.
Holistic Hottie Inc.
A NY NY
T 646 535 8156
W www.HolisticHottie.com
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