Read the article about me in the Napa Valley Register!

October 9, 2011 by Emily

 

THURSDAY – SEPTEMBER 29, 2011 – NAPA, CA – Emily Lorandeau is owner of Workout with Emily, which she describes as “personal training to your door, at your convenience.” Her business is new in Napa, but she has more than a decade of personal training experience.  - J.L. Sousa/Register

Info

Workout with Emily

Personal trainer

203-530-0315

workoutwithemily.com

emily@workoutwithemily.com

 

 

You may want to lose a little weight, tone up those muscles, recover from an injury or just stay fit. Emily Lorandeau believes she’s the one to help you.

Workout with Emily provides personal training in any setting, including your own home.

Thirty-year-old Lorandeau said she wanted to become a personal trainer since she was a teenager.

“In high school I took a human anatomy class when I was 17,” she said. “I had to study the bones and the muscles. It was at that point that I knew I wanted to do something with the human body.”

Lorandeau recently moved her business from New York City to Napa.

“I have experience at training all ages,” she said. “Men and women, all with different goals. Right now I train a teenage girl who wants to lose some weight and learn to work out. I also train a 69-year-old, 400-pound man who wants to lose weight and have a better quality of life.”

Lorandeau said she’s always looking for a new exercise or program to challenge people at a different level.

“I work with opposite ends of the spectrum,” she said. “I train a lot of brides preparing for their weddings and a lot of pre-baby and post-baby women trying to get back to their pre-baby weight. I have a pretty diversified clientele.”

Lorandeau, an avid soccer player, has been a personal trainer for more than 10 years.

“I have a specialty in sports performance,” she said. “It’s called a Performance Enhancement Specialty through the National Academy of Sports Medicine.” Lorandeau added she has a B.S. in health science studies from Quinnipiac University in Connecticut.

Lorandeau is a certified personal trainer from the National Academy of Sports Medicine and also carries specialties in corrective exercise, which is post-rehab and injury prevention. She is Pilates-trained and has a certification in pre- and post-natal fitness, and a specialty in movement screening and postural analysis.

“I’m also studying to become a TRX suspension training professional,” she said. TRX is a training system using body weight and leverage against gravity.

A lot of what Lorandeau does is teaching people the culture of exercise.

“It’s all about creating that habit and building that lifestyle. It takes about 20 days to create a habit,” she said. “Once you start seeing the differences, at that point you have to evaluate where you are and what to do next.” However, “It’s hard to get to that point without coaching and motivation,” Lorandeau noted.

Lorandeau said she often finds that people start working with her for a specific reason, such as getting in shape for a wedding, only to continue for years. She explained there are chemical changes in a person’s body that sometimes make them want to continue with a fitness program.

“When people start exercising and their serotonin level starts to change, it keeps them wanting to work out,” she said. “It’s very gratifying. They come back and it’s exciting.”

A lot of people find they run into plateaus when they work out. Lorandeau said she can work around that.

“The key is to constantly change up the workout,” she said. “I’m always giving them something new to think about and challenge their bodies. If you keep challenging their bodies, they can overcome plateaus.”

That one-on-one contact keeps Lorandeau interested.

“I think the most interesting part is the relationships I build with all types of people,” she said.

“I’ve had people who’ve gone 10 sessions and some who have trained with me for three to five years. I think a lot of people need a trainer for the motivation and the education.”

Read more: http://napavalleyregister.com/business/emily-lorandeau-offers-fitness-training-at-home/article_0dc46c38-f22d-11e0-92b2-001cc4c03286.html#ixzz1aL72WDI1

Where to find me!

September 13, 2011 by Emily

Health Spa Napa Valley:

You can find me at HSNV on Monday mornings until 10:30am, Tuesday and Thursday evenings 5:30pm-8:30pm, Wednesdays 8am-4pm, Friday evenings and Saturdays.

I teach TRX classes Mon/Wed at 9am, Tues/Thurs at 5:30pm and Tues/Thurs at 6pm.

Any/all new members of HSNV receive a complimentary fitness consultation/workout. Contact me to schedule – emily@workoutwithemily.com

 

In-Home Private Sessions:

I try my best to schedule private clients whenever suits the client. Luckily I have some flexibility right now, so I can fit people in on Monday mornings, Tuesday evenings, during the day Wednesdays, Thursday afternoons/evenings, Friday afternoons and Saturdays.

Contact me to schedule your first session at emily@workoutwithemily.com

 

Donations/Auctions:

I have donated in-home personal training sessions to the Just Imagine auction to benefit St. Helena public schools which is being held on Saturday, September 24th.

You will also find my donation of sessions at the Forman Foundation silent auction and fundraiser being held on October 1st in Yountville.

 

I look forward to hearing from you!

 

Love the Life you Live

September 7, 2011 by Emily

I have spent two Labor Day Weekends in California and the Tuesday following both holiday weekends, I have received the news of young, healthy people losing their lives.

Last year, a woman – a dancer – a group exercise instructor at the gym I was the fitness manager of drowned in Lake Sonoma. I remember hearing the news the Tuesday morning after Labor Day and being in shock. How could SHE have drowned??  She danced and worked out her entire life – taught zumba and yoga classes. She was STRONG - 47 years old, petite and rippling muscles on the outside, warm and exuberant on the inside. She was swimming with her boyfriend and dog and apparently just couldn’t get back up above water. She died 3 days later at the hospital. The entire town of Petaluma (where she lived and taught classes) was in shock. Still, no one knows why she was unable to resurface.

Yesterday I received news that an ex-colleague of my boyfriend died at a festival over Labor Day Weekend. 33 years old, took zumba classes, ate a vegetarian diet, road her bicycle to and from places and suffered a brain aneurysm. At 33?!

A friend of ours in San Francisco also received news of her boss, mentor and friend dying unexpectedly over the weekend at the age of 37.

The reason for this blog is to remind everyone to live your life to the fullest!  Tell your friends and family that you love them! Appreciate and respect every single day of your life and those around you.

“Life is short, live it. Love is rare, grab it. Anger is bad, dump it. Fear is awful, face it. Memories are sweet. Cherish them…”

Unknown

 

TRX Classes at Health Spa Napa Valley! And, I Am Teaching Them!

August 22, 2011 by Emily

Contact me or the front desk at HSNV to sign up for the TRX classes as soon as possible! They will fill up quickly! Members and non-members are both welcome!

Hiking and Trekking and Climbing…

August 17, 2011 by Emily

I am from the East Coast. Raised in a town of 400 people. 1.5 hours to the nearest mall, 2 hours to the nearest (major) city, 1.5 hours to any (decent) ski mountain and 1.5 hours to the closest airport (Manchester wasn’t really happening back then). So, with that, the natural surroundings became my friend. Hours of hiking and trekking and climbing through the woods, swimming in lakes and rivers and building forts and tree-houses. That was my active, carefree childhood. Then… I moved to New York City.  I LOVE New York City. As a young child, even on my longest trek into the woods behind my old colonial, stone-foundation home, I dreamt of living in NYC. So I did. And there, I trekked city blocks, climbed 6-floor walk-ups and dodged and weaved tourists (and cars).  I estimated, at one point, that I walked on average, 8 miles per day. So, it’s pretty easy to say that I have hiked and trekked and walked my whole life. I have never really lived much of a sedentary lifestyle.

Leaving NYC was hard for me to do, but I was excited about living in Napa Valley, a beautiful place situated just right, between mountains and beaches and lakes and city! I have to admit, I was nervous about how my body was going to react going from 8 miles of walking per day to (dun, dun, dun…) sitting in a car to get around. But, wait! I can climb mountains again! And, I have. Napa itself is filled with hiking trails, mountain biking trails and hundreds of roadways with bike lanes to zip along on your road bike.

Check out the Napa County Bicycle Coalition for events and resources.

 

I found this awesome site for hiking in and around the valley.

 

Views from the top of Mt St. Helena:  Keep in mind that the “hike” is following a fire road to the top, but you get great views of the valley and of the snow-capped Sierra Nevada’s off to the East on a clear day.

Views from the top of Mt. St. Helena

Table Rock: Trailhead is across the street from Mt. St. Helena trailhead. Great views of Napa Valley and lots of rocks to scramble around!

Enjoying the views at the top of Table Rock!

Alston Park: Great for trail running and mountain biking (also great for a picnic). I slipped in some mud and cracked open my knee one day. That was pretty awesome. Just be careful if you go up there after a rain!

Looking North from a picnic spot in Alston Park.

Once you have fulfilled your Napa hiking and biking fixes, then you can very easily pop over to Point Reye’s National Seashore and check out their slew of hiking trails along the coast with some amazing views of the Pacific Ocean.

Doing some push-ups with Drake's Bay in the distance.

 Or, you can swing into Muir Woods where there is also ample trails to choose from.

A cool little hike into Muir Woods.

Want to go hiking outside of the Bay Area and have a few days to do it in? Why not Yosemite?

Breathtaking views and relaxing the footsies!


Needless to say, San Francisco, (and the Bay Area) doesn’t come #6 “Fittest City in America” according to the American College of Sports Medicine, for nothing! Get out there and be a part of it!

Tell me where YOUR favorite trekking and hiking trails are? What views make it all worth it for you at the top?

Hot Summer (and Hungry) Night? Ceviche to the Rescue!

August 15, 2011 by Emily

The very first time I ate ceviche was while in Cabo San Lucas, Mexico watching Green Bay rock the Steelers’ world during the Super Bowl this past February. Of course ceviche is a super bowl snack! I was in Mexico! I really enjoyed it that night and as soon as summer hit in Napa Valley, I started having cravings for the stuff! A friend of mine made a great ceviche a few months ago and brought it to our bocce league night to share. I’m pretty sure it was then that it donned on me how easy it would be to make for myself!

My boyfriend called me this afternoon asking what I felt like for dinner. As much as I may preach to PRE-PLAN your dinners for the week, I admit, I may forget to pre-plan sometimes… I’m human, people! (I do have to sneak in here though… when you pre-plan your dinners and prep them on a Sunday for that upcoming week, MAN it makes life OH. SO. MUCH. EASIER!! And healthier!) OK, so when you don’t pre-plan… and it’s Monday… and you finished your healthy little salad with 1/2 pc chicken breast for lunch 2 hours ago… and all you can think about is what you’re going to eat next… and it’s time to make a day-of decision on what to eat for dinner, the hardest part is just making a healthy choice! For my boyfriend and I, we agreed that we were kind of sick of chicken and we had pasta over the weekend so we had to eat healthy tonight. He mentioned fish, and I said “ooohh! What about ceviche?! Let’s find a recipe that looks easy and tasty!” Luckily, he was totally on board and sent me a link to a recipe within a few minutes. So, here was our hot, summer Monday night dinner - super healthy, super clean and fresh, yummy and filling!

Click here for recipe!

I have to let you know that we did not use the mayo and I actually quickly seared both sides of the fish over the grill – just because eating raw fish that we bought from the store ourselves was kind of freaking me out. Don’t get me wrong, I love me some sushi and sashimi and I will easily eat raw fish in my ceviche that gets served to me in a restaurant AND I completely trust the quality of food that I buy from Whole Foods (where we got this tilapia), but I just couldn’t do it. So, I quickly grilled both sides – it was still pretty raw on the inside.

Please let me know what you think of the recipe! Would you change anything? Add an ingredient or leave any out? What are your thoughts on eating raw fish you buy yourself? Send me YOUR favorite ceviche recipe! I would love to experiment to find my favorite!

Click the link in the last paragraph or click the title of this blog to bring you to the page where you can leave a comment. Scroll to the bottom until you see the comment box. Thanks!

First and “Core”most

August 9, 2011 by Emily

So, after several blog posts over the past few weeks, I am finally going to write a little something about the stuff I know best – the human body and how to get it healthy and in shape. (I can go on and on about this stuff, so I will try really hard to keep it to a minimum!)

Some people may think that our feet and legs are the foundation of our bodies, since we stand and walk on them all day long. Think again. The muscles that make up the core are, by far, the most important to our body’s foundation.

I grew up in a very old colonial home in New Hampshire that had a stone foundation. If those stones started to wiggle out of place or shift under the frame of the house, the entire house could be compromised. You may have seen a crack up a wall or a crooked doorframe all because some of the stones in the foundation may have shifted. My dad would have to cement the stones into place and reinforce the foundation to make sure that the house remained strong and healthy.

Now take that entire visual and apply it to the human body. Your body is the house and your core muscles make up the foundation. If you don’t strengthen the core muscles, the body becomes vulnerable and is at risk of injury. That doorframe could be your shoulder joint. The crack up the wall may be your low back. So, what muscles are we talking about, exactly? And, how the heck do I “cement them into place?!”

You have prime movers and stabilizing muscles within your body. The core is made up of stabilizers – the transverse abdominus, internal obliques, lumbar multifidus, pelvic floor muscles and the diaphragm. (Prime movers are muscles like your quadriceps, biceps and latissimus dorsi – the muscles that actually move your limbs).  Your transverse abdominus runs horizontally around your mid-section acting like a natural girdle. The internal obliques basically run between your lower ribs diagonally to the top of your pelvis, or your iliac crest. They allow you to bend forward and side to side as well as aid in torso rotation. The lumbar multifidus runs from the pelvis up the lumbar spine and attach to each vertebrae allowing spinal extension, or backward bending. The diaphragm acts as a “top hat” to the core. Think of it almost in a jelly fish shape sitting between your ribs, spine, and sternum. The diaphragm moves down increasing the volume in the thoracic cavity upon inhalation and moves up aiding in exhalation.  The pelvic floor musculature sit at the bottom of the core around the inside of the pelvis.

One of the easiest exercises you can do anywhere to help strengthen the core is breathing exercises! Place your hands on your belly and inhale. Allow your chest and belly to expand as your lungs fill with air. Now exhale and feel how the belly shrinks. Inhale again and in this next exhalation I want you to exhale forcefully through pursed lips, like you are going to blow out a birthday candle that is sitting across the room from you. Your diaphragm is moving upward to aid in air moving out of your lungs and at the same time your naval is moving inward toward your spine, engaging the transverse abdominus and shrinking your waist. With every exercise you do (squats, chest presses, lat pulldowns, etc.) you should think about your naval drawing in toward your spine and slightly upward with every exhale.

The plank is probably one of the most well-known “core exercises.” You will not only do them in pilates and yoga classes, but you now find them in strength training and abs classes as well as during personal training sessions. The plank is an isometric contraction using your body weight against gravity. You can do them on your hands or on your forearms. There are many forms of the plank, but the most important things to remember are to keep your head tall on top of your cervical spine and your nose pointing straight at the floor (unlike what I am doing in the pic) ;) , your shoulders remain strong and down away from your ears, lengthening your neck. You breathe in through your nose and exhale through your mouth. With every exhale I want you to think about your naval drawing up and in, targeting the transverse abdominus and cinching the waistline. Your hips are square to the floor and your legs remain straight. See how long you can hold that position for! Once you have the basic hold down, try lifting one leg, then press that raised leg out to your side, try a plank on a bosu, then to a ball, then with your feet raised off the floor as well (pictured), then lift one leg from there!

There are hundreds of core exercises including variations and progressions, but the down-to-the-roots basics are breathing and posture.  If you can get those two things down and maintain proper breathing and proper posture throughout all core exercises, the stability will come and your house will grow stronger!

Vegetarian Paella

August 8, 2011 by Emily

I have found that many clients aren’t really sure what “healthy eating” is. Frozen fish sticks for dinner do not take the place of salmon from your local fish market. A Taco Bell burrito is not healthier for you than your own cooked beans rolled up in a whole wheat tortilla with some veggies and low fat cheese.  Fruit-at-the-bottom yogurt has about as much sugar as a candy bar and JUICE does not replace WATER!

Phew! Now that I have vented a little bit, check out this super yummy vegetarian paella that my boyfriend surprised me with for dinner when I got home tonight! He whipped it up in 30 minutes and put it over brown rice. Mmmmmm!! Click here for the full recipe!

Fitness Assessment Pay Pal Link is Active!

August 4, 2011 by Emily

Purchase your initial hour and a half fitness assessment using the pay pal link that is now active on my Rates Page! The fitness assessment will determine baseline numbers and measurements including the following:

  • Body fat percentage – using a hand-held, bioelectrical impedance machine.
  • Target heart rate zone
  • Circumference measurements – neck, right and left arms, chest, natural waist, at the naval, hips, right and left thigh and right and left calf.
  • Postural assessment – identifying leg length discrepancies, pelvic rotation/hip hikes, pronation/supination of the feet, coxa vara/coxa valga, rib cage rotation, shoulder height discrepancy, rounded shoulders, forward head, spinal alignment and more!
  • Movement assessment – including gait assessment, overhead squat assessment, single leg squat assessment and more if necessary.
  • Strength testing
  • Cardiovascular testing
  • Flexibility testing

With baseline numbers established, I can then develop an efficient workout plan to meet your personal fitness goals, correct postural discrepancies and avoid injury.

Quinoa on the Rise!

August 3, 2011 by Emily

The first time I heard of quinoa was in 2008. I was going on a 7-day cleanse (not any of the starve-yourself kind) and quinoa was listed as one of the clean, preservative-free foods on the menu. Hmm! I wonder where I can get me some of that quinoa? It took me forever to finally come across it at the Whole Foods Market in Columbus Circle in NYC (I could spend HOURS in that Whole Foods). Then, a client of mine (Thanks, Carrie!) gave me a box in my holiday gift bag and I’ve been hooked since!

It’s funny to see how popular quinoa has become over the last 3 years and when I talk to clients about healthy eating options it surprises me more when they talk about quinoa as a carbohydrate and… “carbs are bad for you!” Quinoa is indeed a carbohydrate, but it is a jackpot of vitamins, minerals and amino acids, falls quite low on the glycemic index and relatively high in protein. It is actually more closely related to vegetables like spinach and beets! Raise your hand if you didn’t know that one! What we buy in Whole Foods and simmer up in 10 minutes are actually the seeds of the quinoa plant. The leaves are edible as well, but very limited, so chances are you won’t come across quinoa greens anytime soon!

Quinoa has become a staple in my home and I hope it can become one in your home as well!

Nutrition facts for this cool little seed!

Click here for one of my favorite quinoa recipes! Enjoy!