A week of reading, shopping and working out has made me somewhat of a fitness expert, but believe it or not, there are people who are even more qualified to offer fitness advice than I am! 😉 Lori Ann Marchese is one of them. A personal trainer, gym and supplement line owner and fitness title holder, Lori first became nationally known as a star of Bravo’s Game of Crowns. The years Lori has spent training women at her Connecticut gym, Body Construct, has made her an expert on what works for women, fast. Here, she shares her fast fitness tips with us!
What kind of workout do you do?
My workouts are categorized into two key groups. Cardio and Weight Mix. Both must be applied when working out in order to get the best results. Focusing on cardio and weight mix means better and faster results. This meaning, when cardio and weights are done throughout a workout, the rate of fat burn increases. The more healthy muscle you build, the more fat is burned, even on days without workout. I do workouts 3-4 times a week which target all parts of the body.
Is there a specific diet that you follow?
I wouldn’t exactly say it’s a diet; I call it clean eating. This means always sticking to natural, fresh, low-sodium foods and drinking a lot water (a gallon per day is recommended). To add on to my daily intake, I incorporate Body Construct shakes throughout my day. Whether it’s Body Construct BCAA, Pre-Game, Protein or even Meal Replacement, it’s a key part of my day to have.
What is the best fitness advice you’ve ever received?
The best fitness advice I have ever received was from my husband. My husband is involved with fitness just as much as me, and he’d say “If you start a goal, finish it.” To this day, I still go by his word.
What specific products/supplements/shakes do you use?
I use Body Construct Unflavored or Tropical Fruit Burst BCAA, Body Construct Orange or Tropical Punch Pre-Game, Body Construct Peanut Butter Cup, Vanilla Pudding, Chocolate Cake Batter, Cookies-N-Cream or Strawberry Shortcake Protein or even Body Construct Birthday Cake Batter, Cinnamon Roll or Constructuccino Meal Replacement. A quick, simple recipe that starts off my morning is the Body Construct Peanut Butter and Jelly Protein Shake. This calls for 1 scope Body Construct Birthday Cake Batter/Vanilla Pudding protein powder, 1 tablespoon of unsalted, all-natural peanut butter and 1 cup of frozen mixed berries. Add ice, water and blend. Immediately following a workout, within 30 minutes, I enjoy a post workout (Body Construct) shake to help my body stay lean, build healthy muscle, repair and recover and burn fat. The post workout shake contains 1 scoop of Body Construct Protein (Peanut Butter Cup, Vanilla Pudding, Chocolate Cake Batter, Cookie-N-Cream, Strawberry Shortcake), ½ a banana and 2 scoops of Body Construct Unflavored BCAA. Add water, ice and blend.
What is the role of skincare/body care in fitness?
A step that I use that keeps your skin under control and healthy, is to simply is to drink a gallon of water a day. Another fact about water is that drinking water is the best and healthiest method for detoxing. But for further skincare, I use Yonka Skin Care as well as microdermabrasion and chemical peels from Advanced Dermatology Skin Spa for my face and cocoa butter for my body. When I want a little more color to my body, especially when I do shows, I go to Bella Tan for spray tans. Spray tans are the healthiest option when dealing between the tanning bed method. Spray tans are the perfect method when wanting the best look because it will come out clean and even, and will make you look your best for any occasion.
For advice, what would you give a novice who wants to start an exercise routine for the first time?
For a novice who is starting exercise for the first time, the key is to ease into training in order to avoid severe pain and stiffness. For firsts, working out should occur 2-3 times per week. When starting off, focus on jogging, walking, rowing or elliptical for 15-20 minutes per workout day. Weight training is just as important as cardio exercise. For strength training, the bodyweight squat, bicycle crunch, triceps push down, dumbbell lateral raise, dumbbell bench press, plank, hammer curl and pull-ups are some of the many exercises, a novice can start at. Typically, these types of exercises are performed for 3 sets of 15 reps. Making small steps each workout will make all the difference in the end. For a novice, as long as you push yourself and do not give up, the results will surely be positive.
What is the minimal amount of exercise you can do and still stay in good shape?
The minimal amount of exercise you can do and still stay in good shape is a 20 minute cardio and weight training circuit. This workout consists of 4 different exercises, each exercise being performed for a minute each time, then having a minute rest in between. This circuit workout should be repeated for 4 rounds and is recommended to be completed 2-3 times a week.
Wow! It’s nice to know that only 20 minutes, 2-3 times a week may be enough to get in shape. I hope that you’re as inspired as I am to take good care of your body! For more information about Lori, go to www.bodyconstructfit.com.