Reflection Agency News / Blog

Get Focused # 6

Reflection Agency Personal Trainer John Holley Series

FOCUS
While you’ve become much more aware of what you eat through the use of a food log, make sure you read labels for ingredients and hidden sources of fat and sugar. Any food with refined or enriched grain, or sugar, honey, dextrose, sucrose or fructose in the first three ingredients is high in simple carbs. Simple carbs digest in a flash and are more likely to be stored as fat.

EAT THIS
The FDA recommends five servings of fruit and vegetables a day, but that is probably a low number. Raw or steamed vegetables, in particular, are a “free food” and require almost as many calories to digest as they contain.
Keep fresh fruit and vegetables available at home to take the edge off hunger, making you less likely to desire the forbidden fruits, that is, fatty or sugary foods. As a bonus, fresh fruit (and vegetables) are full of water and help keep you hydrated.

MOVING FORWARD
Turn your focus from time to intensity when you are doing cardio. Try to keep your heart rate between 60-75 % of your maximum beats per minute to increase fat burning. To calculate your maximum heart rate, subtract your age from 220. For instance, 220 – 40 (years old) suggests a maximum heart rate of 180 beats per minute. So, the most effective fat burning zone for a 40-year-old person would be between 108 and 135 beats per minute.

Reflection Agency Movie Quote of the week

"My Mama always said, 'Life was like a box of chocolates; you never know what you're gonna get.'"

Forrest Gump 1994

Reflection Recipe: Citrus Broiled Alaska Salmon

Salmon is a fish that I enjoy with healthy benefits!

 
Prep Time:
15 Min

Cook Time:
15 Min

Ready In:
30 Min

 Amount Per Serving  Calories: 168 | Total Fat: 3.9g | Cholesterol: 48mg

Ingredients

• 4 large oranges
• 8 (4 ounce) fillets salmon
• 2 teaspoons red wine vinegar
• 1/2 cup chopped green onions (optional)
• 2 teaspoons cracked black pepper

Directions

• Preheat the oven's broiler.
• Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt.
• Place salmon fillets on broiling pan.
• Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler,
• or 10 minutes per inch of thickness.
• Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper.
• Broil 1 minute longer.

 

Hollywood shopping vintage style

When in doubt - Vintage!

Reflection Agency knows times are tough, and thanks to Blackbook we are helping you locate that priceless one-of-a-kind finds located in Los Angeles vintage thrift stores!

Wasteland

Los Angeles Shops » West Hollywood » Denim

Bruce Willis from Die Hard hooks up with Kill Bill’s sexy, deadly Uma Thurman for a too-good-to-be-true revenge fantasy on Hollywood kind of boutique.

 

Flounce Vintage

Los Angeles Shops » Echo Park » Antiques

Out with the new and in with the old.

Madley

Los Angeles Shops » Venice » Designer

Pilgrimages to desert thrift stores make for spiritual shopping in Venice.

 

Jet Rag

Los Angeles Shops » Hollywood » Denim

Who doesn't need to thrash through an entire room devoted to leather and lingerie while browsing?

 

Good Will

Los Angeles Shops » Hollywood » Antiques

What is and never should be. Hollywood’s best and most picked-over thrift store.

 

Come to Mama

Los Angeles Shops » Silver Lake » Handbags

We’d come to mama every time she called if she were handing out presents like floor length crocheted dresses, Keith Richards snake skinned cowboy boots or peacock feather earrings.

 

Hotel De Ville

Los Angeles Shops » West Hollywood » Designer

Nothing says eyeglass shopping like aged scotch and vintage dead stock rims.

 

American Rag CIE

Los Angeles Shops » Hollywood » Books

Safari vintage adventure shopping complete with taxidermy beasts and clothes that make us hurt so good we'd take a bullet for 'em.

Tavin

Los Angeles Shops » Echo Park » Designer

Vintage fashion is modern vogue chic. Fashionistas dig their heels in deep to scour through a greatest hits collection of the best of fashion’s past.

 

Shareen Vintage

Los Angeles Shops » Downtown » Handbags

Vintage shopping free-for-all. “Free” meaning astonishingly cheap. “For all” meaning colossal collection of designer pieces.

 

Hermes Window display in Tokyo

Growing up I always enjoyed the day venture to the city for shopping and lunch eat at the department store tea room, I always enjoyed the window displays and to this day, I always like to find one to share. Well this holiday season Hermes in Tokyo made the list! Tokujin Yoshioka designed Maison Hermès window display in Tokyo, which is on display from November 19 to January 19 2010.

Get Focused #5

 
John Holley personal trainer

FOCUS
Eating at restaurants doesn’t have to sabotage your diet, if you know what to expect when you open the menu. So, the focus this week is on taking as much control of the situation as possible. Don’t be afraid to ask questions about how food is prepared. Also, remember to go with baked, broiled, grilled and steamed options with sauces on the side.

EAT THIS
For a satisfying and nutritious afternoon snack, try a handful of almonds or
walnuts. Besides being a great source of the good omega 3 fats, they possess protein and fiber to take the edge off your hunger until dinner. Remember, a serving of nuts is a small handful.

MOVING FORWARD
Once you have lost a significant amount of weight, made big strength gains, or cut time off your personal best, your progress may plateau as your body seeks homeostasis. Shake things up by increasing your pace and adding new exercises to your cardio and strength-training routine.

Reflection Agency Movie Quote of the week

"Frankly, my dear, I don't give a damn!"

Gone with the Wind 1939

Reflection Recipe: Angel Cake Surprise

 
Prep Time:
20 Min

Ready In:
2 Hrs 20 Min

Original Recipe Yield 1 - 9x13 pan

 

Amount Per Serving  Calories: 166 | Total Fat: 2.6g | Cholesterol: 0mg

Ingredients

• 1 (10 inch tube pan) angel food cake
• 1 (3 ounce) package strawberry flavored gelatin
• 1 (15 ounce) can sliced peaches (or strawberries)
• 3 bananas
• 1 (5 ounce) package instant vanilla pudding mix
• 1 (8 ounce) container frozen whipped topping, thawed
• 1 (20 ounce) can crushed pineapple, drained

Directions

Break angel food or pound cake into bite size pieces.

Put into a 9x13 inch pan (preferably glass).

Dissolve 1 package of flavored gelatin in 1 cup of water and pour over cake pieces, spreading to the edges of pan.

 

Drain the peaches (or fruit) and pour the juice over the gelatin in the pan.

slice bananas on top of gelatin. Arrange peach slices on top of banana slices.

If desired, add crushed pineapple.

Prepare instant pudding according to instructions on box and spread evenly over fruit.

Spread low fat whipped topping on top of the pudding.

Try to keep the layers separate.

Refrigerate at least 2 hours before serving.

 

Holiday picks on the LBD...

In fashion there is not a limit of the Little Black Dresses better known as LBD housed in my closet!

Here are my LBD picks under $100.00 to ring in the New Year!

  Silk Chiffon Twist Tank Dress (Was $170) $89.99 @ JCrew

   

ECI Pleated Mesh Trapeze Dress $98 @ Nordstrom

Lauren By Ralph Lauren Jersey Dress (was $144) $71.90 @ Nordstrom

 

Knitted Bodycon Dress $80 @ Topshop

Silence & Noise Jazz Age Dress $98 @ Urban Outfitters 

Karol Lahrman
 

Get Focused # 4

Reflection Agency continues the weekly series with John Holley our personal trainer.

FOCUS
Eat every three to four hours. From the time you get up in the morning until 7pm, eating small meals every three hours will keep you feeling full all day long. This will keep your energy level up and reduce cravings. A bonus is your body will be burning more calories throughout the day as it digests the food.

EAT THIS
You can eat great tasting and healthy food. Read your food labels and look for these nutritionally superior substitutions for higher-calorie foods:
Turkey bacon
Skim or 1% milk products
Whole or unrefined grains
Spinach
Flank steak, roast beef or tenderloin (with the fat trimmed)
7% fat hamburger or ground turkey
Natural peanut butter (fatty, yes, but the good kind without the sugar)
All fruit jellies and spreads
Sherbert or frozen yogurt (just watch the sugar content)
Marinara sauce
Baked chips
Thin crust or whole wheat crust pizza (two slices max)
California or tuna rolls

MOVING FORWARD
If you are working hard it is starting to show. Continue with the cardio, but instead of only going for time, try upping the intensity during a shorter cardio session. Aim for an 8 or 9 on a scale of 10, with 10 being all-out effort. You will burn just as many, if not more, calories and make your body adjust to something new.

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