Showing posts from November, 2011

Favorite Workouts Part Four

This is part four of a five part series to give you some workouts to partner up to get the most out of what you're doing.

If you like to play tennis...
Focus on a combo of leg strength and core workout, especially the obliques.  The payoff will be more power on the court and lower risk of injury.

What you'll need to get started is a set of 3-5 pound dumbbells.

Balance toe touch: targets abs, obliques, lower back, thighs, calves and improves your balanceStand on right leg, knee straight (not locked) and hinge forward from the waist, bringing torso parallel to floor as you lift left leg behind you to hip heightTouch right hand to toesHold for 10 seconds, engaging core muscles to balanceReturn to start, so 10-20 reps switch sidesStanding Rotation: targets shoulders, arms, abs and obliquesStand with feet shoulder width apart , holding dumbbells in hands, arms extended at chest heightSlowly twist torso as far as you can to the right, bringing left arm across bodyKeep abs tight, hips an…

Favorite Workouts Part Three

This is part three of a five part series to give you some workouts to partner up to get the most out of what you're doing.

If you like to swim....
Focus on working your shoulders, arms, core and hips with strength and balancing moves.  The payoff is better endurance and proper form as well as a smoother stroke and a more powerful kick.

What you need to get started is a resistance tube or band.

Stroke reps: targets shoulders, chest, outer and mid back and tricepsTie a resistance band around a stable object, such as a bedpost, at waist height.Hold one end in each hand, extend arms forwardTake one step back, so there's some tension on the bandBend 90 degrees from waist and slowly pull both hands towards hips until palms face ceilingHold at highest point for two counts and slowly return to startDo 10-20 repsHigh Five:targets chest, upper back, triceps, abs, obliques and hipsBegin in a full push up position, hands aligned under shoulders, legs extended behind youLift left hand and rota…

Morning Coffee Routine Boost...

I was given the opportunity to try out Torani Flavored Syrups by SheSpeaks.  They sent me the Hazelnut and Sugar Free Pumpkin Pie.  I am a huge fan of Hazelnut Coffee in the morning and the Torani Hazelnut flavor kicks my coffee up a notch with fewer calories than sugar!  How do you go wrong witht that?  I also tried the Torani Sugar Free Pumpkin Pie flavor in my pumpkin spice coffee and I got the flavor boost with NO CALORIES, sweetend with Splenda.

I can't wait to hit the store and add a few more flavors to my coffee cabnet to make all sorts of fun drinks.  Torani's website has a section for receipes to try with all of the flavored syrups they offer.

Check out Torani's website for a full list of all of the flavors, but with over 122 flavors including regular and sugar free, there is something for everyone.  Feel free to leave a comment here on what you think of Torani Flavored Syrups and tasty suggestions on how to use them. 

Thanks again SheSpeaks and Torani

Favorite Workouts Part Two

This is part two of a five part series to give you some workouts to partner up to get the most out of what you're doing.

If you like to run...
Focus on doing explosive jumps or leaps aka plyometrics to strengthen your core, hips, glutes and thighs.  The payoff is speed, agility and endurance, plus some pretty sexy muscles.

All you need are a set of stairs or step bench.

Speed Steps: targets core, glutes and legsStand 6 - 12 inches in front of stairs with ball of right foot on first step, arms at sides and knees slightly bentQuickly switch feet, powering from legs, not hips, keeping torso tall, hips square and abs engagedAlternate 20-40 fast steps without stoppingLeapfrog: targets core, glutes, hamstrings and calvesStand with feet shoulder width apart, toes turned out to cornersSquat down, bending knees 90 degreesLook up slightly, bringing hands to chest level as you sink body weight into heelsExplode upward as high as you can, powering through hips and using arms for momentumLand in a…

Favorite Workouts Part One

This is part one of a five part series to give you some workouts to partner up to get the most out of what you're doing.

If you like to hike or power walk...
Focus on sculpting your abs, glutes, hips and thighs, the payoff  will be that you walk father and faster and burn more calories while sidestepping injuries-especially if you're hiking down a steep slope.

All you need is yourself, no equipment required, to do these moves:

Single leg bridge: targets abs, lower back, hip flexors, glutes and hamstringsLie face up on the floor, knees bent and thighs touchingExtend arms over head, palms upLeft right leg 45 degrees, keeping thighs togetherPress through left foot while lifting hips until body forms a straight line from shoulders to right foot.Hold for 3 counts, slowly lower hips, barely touching floor, keep leg liftedDo 10-20 reps, switch sides and repeatWindmill: targets abs, obliques, mid to lower backStand with feet hip width apart, arms extended out to sides at chest heightBend …

48 Hour Rule

Looking to lose?  Follow the 48 Hour Rule

Every exercise routine should include rest days, just make sure that you only take one at a time.  A study at the University of Missouri-Columbia found that after two consecutive days off their running wheels, rats began to show an increase in belly fat.  If squeezing in a full workout the day after your dayoff seems unlikely, even just a few minutes of cardio, such as climbing stairs or walking can make a difference.

Fitness Magazine July 2007

20 Minute Workout

This quick routine comes from Jeanette Soloma, a Los Angeles trainer and it will sculpt your upper body, no equipment required!

Perform each circuit twice, then end with a brisk 5 minute walk.

Push-ups - Full or on knees (20 reps)Knee-ups - Stand and quickly alternate lifting right and left knee to hip height (Do as many as you can for one minute)Goal Post Press - Extend arms out to sides at shoulder height, elbows bent 90 degrees, palms forward.  Raise arms over head, then lower to start (30 reps)Jumping Jacks - 30 repsUpper Bells - Stand with feet shoulder width apart, knees slightly bent.  Place fingers behind head and bring right elbow toward right hip, then left elbow toward left hip (25 reps per side)Jab/Cross - Stand with feet shoulder width apart, left foot forward, knees slightly bent.  Jab forward with left fist, then cross over with right fist - do as many as possible for one minute - switch sides for second circuitPlanks with Cross-overs - Begin in full push up position.  Pu…

5 Moves To Borrow From The Boys

Thanks to Gunnar Peterson, a renowned personal trainer in Los Angeles, who sculpts the bodies of macho men such as NFL star Tom Brady and NBA star Carmelo Anthony and who can forget to mention A List ladies like Halle Berry and Jennifer Lopez.

The Plan: Do the indicted reps of each move in succession, repeat the workout three times, three times per week on nonconsecutive days.

What you'll need: A barbell.

Lets get started!

Shoulder Shaper - Start with 20 lbs (works shoulders, abs, hips and butt)
Stand with feet shoulder width apart, toes under barbellBend down, knees soft and place hands on bar wider than shoulder width apartStand and raise barbell to shoulder level, knees slightly bent, elbows bent and pointing to floorPress barbell overhead, straightening legsLower bar to shoulder level, bending knees, for one repDo 12 repsLean Leg Lift - Start with 45 lbs (works hamstrings, back, abs, hips and butt)
Stand with feet shoulder width apart, toes under barbellBend at waist 90 degrees, kne…

Lose a guy

So we all hate that guys can drop weight and tone up like it's no big deal, so why not steal some of the strategies that make it work for them.  Here they are:

Have a one tracked mind: Guys have a one track mind..when it comes to fitness, that works!  Women tend to pick all the vices they have to work on all at once, no wonder we fail!  So pick your worst diet habit and pair it with your most challenging fitness goal and make them your mission for the next four weeks. 

Act oblivious: Men don't worry about what the random Joe on the street thinks of their body.  I know that can be hard to adopt, so find some workout clothes that make you feel uber confident in so that when you're running or taking that class you can focus on that instead of what you look like.

Grunt, groan and sweat:  All that noise you hear from the next treadmill over signals the intensity that he's working out.  Guess what?  That guy is on to something!  Basically you burn more fat and tone muscles in l…

Trouble Zones IV

And finally part four of the four part series...sorry for the delay!


Get killer thighs for those leggings this winter with these moves:

Lookout Lunge (Targets shoulders, back, butt, quads and hamstrings)
Stand with feet hip width apart and extend arms over your head, palms facing each other.Lunge forward with left leg, bending your knee 90 degrees, with your right leg behind youHinge forward from hips about 45 degrees, keeping your back flat, so that your torso and arms point diagonally upRotate palms out and lower your arms to the side, then raise arms again, turning your palms inMaintaining lunge, lower and raise arms 8 times.  Switch legs and repeat.  Do 2 sets of 10Honing Hinge (Targets shoulders, back, butt, quads and inner thighs)
Stand with feet wider than shoulder width apart, toes turned out slightly arms by sideLower into plie, knees bent 90 degrees and extend arms overhead, palms forward (make it easier by keeping hands on hips)Slowly hinge forward from hips until torso i…