December 2006 - Posts
By Gina Lombardi
After putting in thousands of hours of one-on-one client training in my career, I can tell you that the failed New Year's resolution is probably the one thing that has kept me the busiest. People start off with the best of intentions but drop out before springtime.
The problem is that people set goals that are too unrealistic. They want dramatic results -- and they want them NOW.
But your chances of success are much greater if you create smaller goals that are more achievable in the short-term and that will ultimately get you to your big goal.
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By Kathy Kaehler
With all the hustle and bustle during the holidays, it can be easy to get your fitness routine off track. But while it may seem like there's no time for exercise, squeezing it in can actually help you feel more energized and better cope with the stress of the season.
Here are some strategies for success:
*Make appointments to exercise. Plan out your week, being sure to pencil in when and how you'll exercise.
*Get the family involved for some added fun. Play outdoor games like football, basketball, tag and hide-and-seek.
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By Rob Parr
If you're working out but don't seem to be making any fitness gains, your exercise routine is probably stuck in a rut and it's time to focus on improving your endurance. One of the best ways I've found to do this is a technique I call the "blast-off."
The blast-off involves gradually increasing the intensity of your exercise until you're in an all-out, full-powered mode.
If you're on the treadmill, for instance, start out at an easy level and then with each passing minute raise the intensity of the exercise by either increasing the speed or incline just a notch. If you're on the bike or stairclimber, the same principle applies.
If you're in good shape to begin with, you could start out by doing 10 minutes total, increasing the intensity with each minute until you're really working it by the end. Eventually, you could build up to 20 minutes, and then later try following that 20 minutes with another 20 in the opposite direction -- working your way back down to the easier activity.
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By Gregory Joujon-Roche
In the movie "The Departed," Leonardo DiCaprio plays the part of young undercover cop Billy Costigan, who is assigned to infiltrate the mob.
The look for DiCaprio's character is far from the perfectly chiseled body of a guy who trains daily at a fancy gym. It's more about the brute strength that comes from growing up on the tough streets of South Boston.
So my team at Holistic Fitness and I created a no-frills workout for him that is just as tough.
Want to pretend you're gearing up to fight the mob? Shake up your regular fitness routine by giving these moves a try. (Note: This workout is intended for people who regularly strength train. If you're a true couch potato, start slowly and work your way up to this challenge.)
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By Jeanette Jenkins
Do you want to get a tight tush like J Lo, a bootylicious back side like Beyonce or a bikini bottom like Cameron Diaz? Let it be known that these women have great assets because they work for them. I have watched many women transform their rear view by following a healthy meal plan and doing booty-specific exercises a few times a week. Here's what I recommend:
*Standing Exercises (do one to two sets of each)
1. Single Leg Squats. Start standing with your feet shoulder-width apart. Lift your left foot 1 inch off of the floor and put all of your body's weight onto your right leg. Push your hips back as if you were going to sit into a chair. Make sure your right knee does not push over your right toe. Drive through your right heel, carrying all of your weight on your right leg, and squeeze your buttocks. Return to the starting position and repeat up to 15 to 25 repetitions before switching legs.
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By Kathy Kaehler
Concerned about cellulite? You're not alone. An estimated 90 percent of women have cellulite, the bumpy "cottage cheese" that shows up on the thighs and buttocks. So it's no surprise that the quest to get rid of this stubborn fat has become a multimillion-dollar business.
According to recent research, cellulite is not the result of toxic build-up or inflammation, as is often touted by marketers. Instead, it is due to what I have always thought -- genetics. Some people simply are more likely to develop cellulite than others.
Fat is the single most important component of cellulite. The second most important factor is the fibrous septae. These are vertical fibers that attach the skin above the top fat layer to the connective tissue fibers among the lower layers of fat. It reminds me of an interlocking system, and in between these fibers is where the depressions show up. If you have fewer vertical fibers you may have more space for the cellulite to poke through. The numbers of fibers that you have may be genetically programmed. The third component to cellulite is the thickness of the fibers. We rarely see men with cellulite and that may indicate that men have a denser network of fibers than women.
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By Gregory Joujon-Roche
Want to become a Man of Steel? While not everyone has the genetics to be as big and buff as Superman, we all can become stronger, faster and fitter.
This intense gym workout is designed to test your strength and endurance, so it should only be done once a week and only by regular exercisers who want to kick things up (Superman is no couch potato! If you're a beginner, start slowly and work your way up to this challenge.).
Here we go:
Warm up with the cardio of your choice (such as walking, jogging or biking) at a medium pace for 15 minutes. During the warm-up, check in with yourself, your breathing, your body. Get ready for the work ahead by getting centered and focused.
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By Rob Parr
Before the stars hit the red carpet, they hit the gym. They all have their favorite workout regimens, from Pilates and yoga to spinning and kickboxing.
But some Hollywood A-listers, like Naomi Watts, like to take their workouts outdoors.
When Naomi and I train together, we hit the road running for four to six miles or take to the hills for an hour-and-a-half-long mountain bike ride.
During training for her most recent role in "King Kong," Naomi did an intense outdoor cardio workout about five days a week. The goal was to boost her stamina and overall fitness level so that she was up for the physical demands of filming, including some stunt work
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By Jay Blahnik
Although there is much debate over whether it's best to strength train with free weights or machines, the truth is that you can get great results from both. There is no specific research that proves one is better than the other, and each has its own advantages and disadvantages.
Machines take the guesswork out of the exercises by guiding you through the movement and allowing you to change weights by simply moving a pin. However, if your favorite machine is being used, you can waste time waiting for it to become available.
With free weights, you can do most of your basic exercises in one small space without having to work around other people or wait for machines. But proper technique becomes much more important because it is easier to do the exercises incorrectly without the guidance of a machine. And it can be time-consuming to find the appropriate free weight that works for each exercise.
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By Gregory Joujon-Roche
Tired of the treadmill? Can't take another rep on the military-press machine? Ditch them!
You don't have to go the traditional gym route to get in shape. Just ask Grammy-winner Pink. With her, it's all about variety and avoiding stale gym workouts.
My team at Holistic Fitness and I have been working with Pink to get her in peak shape for her world tour this fall. That doesn't mean you'll find her spinning her wheels endlessly on a stationary bike.
Instead, Pink's workouts are a mix of kickboxing, yoga and Pilates that is fun, challenging and constantly changing.
To keep her fitness regimen fresh, we take an unconventional path. Kickboxing, for instance, is usually done outside. And sometimes she'll use three-pound dumbbells for an added challenge that helps burn fat and tone the shoulders at the same time.
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By Gina Lombardi
As a personal trainer I am often faced with the dilemma of having no traditional equipment available for a client workout. Either the client doesn't want to shell out the cash for home equipment or a gym membership, or I may be on a film location or traveling with a client and can't bring equipment with me.
Here's a quick solution. This workout is as challenging as you want it to be and doesn't require extra "baggage." I call it the Magnificent Seven. Seven moves, 30 minutes, no equipment. Assuming you have no physical limitations this workout, which you can do a few times a week or even every day if you like, will leave you feeling invigorated and wanting more.
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By Phong Tran
A strong, fit back not only looks great and aids good posture, it also helps prevent injuries. A simple act like bending over to pick up some groceries or a small child can hurt your back if it isn't conditioned.
So how do you build a better back?
One of the best ways is to work on core conditioning, which builds a strong mid-section. Core training focuses on the back, abs, upper torso and glutes.
There are many ways to engage the core. I tell my clients to tighten their abs and sit or stand up straight when they are doing cardio activity, such as riding a stationary bike or using the elliptical trainer. Many people lean forward. But sitting or standing up straight engages the back and abs (same goes for when you're sitting at your desk!).
I also recommend doing strength-training activities from a balanced stance that engages the core first. So, for example, instead of doing a lat pull-down from a seated position, do the exercise from a squat, which engages the core. And instead of a seated row, squat above the seat while performing the activity, using the back, legs and abs for stability.
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By Mike Alexander
For the role of Daisy Duke in the upcoming film "The Dukes of Hazzard," we wanted Jessica Simpson to have a lean, toned look in those short shorts. So we focused a lot on resistance training, particularly with lower body exercises like lunges and squats to shape up the buttocks, hamstrings and thighs. The training schedule was intense. Jessica worked out four to six days a week prior to the shoot and three to four days a week during filming. Workouts generally consisted of 45 minutes of strength training followed by 30 to 45 minutes of cardio (such as jogging on a treadmill or using an elliptical trainer).
If you're hoping to firm up your backside like Jessica did, try starting with a three-day-a-week workout that consists of cardiovascular exercise plus the following strength activities:
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By Mari Winsor
Bored with your usual warm-up routine? Many people walk on the treadmill or go for a quick spin on the bike to get their hearts pumping.
But if you'd like to try something different, give this Pilates move -- which I call "The 100" -- a whirl. Unlike most warm-ups, this one focuses on getting the arms moving.
Start by lying on the floor with your legs either straight out on the floor (for beginners) or up in the air at a 45-degree angle (for those ready for a greater challenge). Lift your head and shoulders off the mat and place your arms out in front of you, shoulder-width apart, on the outside of your thighs.
Next, without bending your elbows, begin vigorously pumping your arms up and down by your sides as you inhale for a count of 5 and exhale for 5. Your arms should move about 6 to 8 inches up and down. Keep your abdominals and your buttocks tight. Continue the move until you reach a count of 100.
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