Jeanette Jenkins
By Jeanette Jenkins
Ever wonder how supermodels like Gisele Bundchen, Heidi Klum and Naomi Campbell keep their legs looking runway-ready? Of course, there is no denying they have great genes. But they also work at those gorgeous gams. When they have a runway show coming up, such as the ones this month in Milan and Rio, they call on a trainer to get their legs looking fierce and fabulous!
To help you get your own pair of runway legs, incorporate some of the following lower-body exercises and activities into your workout regimen. For the best results, try using two to three different methods of training each week so your muscles are constantly challenged.
*Ballet. Tone and strengthen your legs with arabesques, pliés and dégagés. To learn proper technique, take a class in your area or try a home workout DVD, such as those by the New York City Ballet.
*Call-me-the-'B'-word-today-but-love-me-tomorrow-lunges! Yes, even the hot models hate lunges but the truth is they work -- and they work well! Stationary lunges, walking lunges, reverse lunges and side lunges will all tone and define your legs. Just keep thinking how amazing your legs are going to look later on when you don that dress.
*Uphill hiking. Sure, it is great to be able to get out into the fresh air but walking on an incline on your treadmill will also do the trick. Working against gravity will help tone your legs as you burn additional calories at the same time.
*Yoga. Yoga sequences that include variations of warrior 1, warrior 2, crescent pose and chair pose will help define your legs. If you are new to yoga, take a beginner class or try Baron Baptiste’s Power Yoga Level 1 DVD to learn some of the basic poses.
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By Jeanette Jenkins
With the steep fuel prices, you probably know exactly how much gas it takes to fill up your car. But I’m betting that most of you don’t know how much food it takes to fuel your body, or how many calories you burn while your engine is running.
Knowing this information is important for losing weight or keeping it off. If you overflow your car’s gas tank, the extra gas just spills out on the ground. But of course, if you eat too much food and don’t burn it off, it sticks around – on your hips, thighs and that other spare tire.
So to stay slim and trim, or to lose weight, it’s important to know how fast your engine is running.
A key number is your resting metabolic rate (RMR), which is the number of calories your body burns at rest. One way to determine your RMR is by using a formula, such as the Harris-Benedict equation:
*For women, 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) - (4.7 x age in years)
*For men, 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) - (6.8 x age in years)
This formula is standardized, so it will give you an RMR but, because we’re all different, it may not be especially accurate for you.
Devices that measure metabolism are another option that have become increasingly popular at gyms. They go by the names New Leaf and BodyGem. You simply breathe into a mouthpiece or face mask, and the devices give your individualized RMR reading. Costs range from about $80 to $180, and some fitness centers even include this testing in their annual memberships to help members achieve their goals.
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By Jeanette Jenkins
When you were a kid, your mom told you to brush up and down not side to side or you wouldn’t get your teeth really clean. The same theory applies to fitness: Do it right and it will work.
Many of you undoubtedly have tried various exercise programs, lost a bit of weight at the beginning, and then became frustrated because your body stopped changing. Being unable to get past the “plateau” (as it is called) isn’t your fault -- it’s because the program has been poorly designed.
These six exercise-training principles are the cornerstone of a good program design that will guarantee that you’ll break through the plateau and maximize results:
1. Individual Differences: Every person is different, and each person's response to exercise will vary. A proper training program should take individual differences into account. Whether you are a beginner or more advanced, there is a safe place for you to start and a challenging place to which you can strive!
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By Jeanette Jenkins
I recently wrote about how you can
break exercise boredom with a cardio blast. Well, here’s another way: listen to great music!
Having a super playlist of tunes can really motivate you during your workout. Music entertains you and helps keep your mind off the monotony of jogging or cycling, for instance.
But it also helps get those feet and arms pumping to the beat – and keeps them moving throughout your exercise session. You may even want to sing along – but refrain, please, unless you’re sweating it out solo!
It can be hard, though, to keep up with all the latest, greatest workout music. Sometimes you know the beat of a song that you love but you just can’t remember who sings it.
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By Jeanette Jenkins
It’s not just repetitive cardio activities such as climbing endlessly on the stair machine or spinning round and round on the stationary bike that can bore our socks off. Weight-training can be a drag sometimes, too. Doing that same squat or biceps curl definitely can get old after awhile.
To energize your weight-training sessions and burn a couple hundred extra calories at the same time, try adding some “cardio blasts” to your usual routine.
A cardio blast is a one-to-two-minute activity that you can do in between weight-training sets so that you’re not just standing around idly.
Besides keeping your mind engaged, these activities keep your heart rate up and help you burn fat. You’ll also get a mood boost from all those feel-good chemicals your brain is pumping out as you sweat.
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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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