Gregory Joujon-Roche
By Gregory Joujon-Roche
Many exercisers try to do all they can to take their mind off of their workouts. Some listen to music, watch TV, read or think about their to-do lists – anything to distract from the training.
In my view though, it’s better to really get your head into your workout. Don’t try to solve the problems of the world or your job during your exercise session. Leave these worries at the door. This is your time to focus on YOU.
I don’t want to get too "Guru Greg" on you, but here’s what I recommend:
Check in with yourself during warm-up. How is your body feeling? Any aches or injuries? How’s your energy? What’s today’s workout going to be?
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By Gregory Joujon-Roche
Many of us are starting to feel the heat from the sun, giving us an early tease of summer coming around the corner. Yes, it’s time to put away those winter coats and start pulling out the beach gear. But wait, you’re thinking, I am not beach-body-ready yet!
Well then it’s time to get moving. Any form of exercise will help -- just get the ball rolling and go, go, go!
Once you feel committed to general conditioning, and the soda pop and chips make way for grilled veggies and fish, it’s time to get beach-body specific. This means really working those trouble spots, which usually vary for women and men.
Here are some exercises that can help shape you up for your fun in the sun.
For the gals:
*Triceps. Tone up those triceps with some rear dips. Start by standing in front of a weight bench or sturdy chair and then grab the bench or seat behind you. Lower your body slowly, for 5 seconds, until your upper arms are parallel to the floor, then lift slowly back up. Do as many reps as you can. Aim for 4 sets.
*Buttocks. Tighten that tush with wall squats. Stand with your back to the wall and then lower yourself, using the wall for support, until your thighs are parallel to the floor. Again, down slowly for 5 seconds and then back up for a 5 count. Do as many reps as you can. Aim for 4 sets.
*Lower stomach. Firm up your bikini belly with these ab exercises. Starting by lying down on your back on the floor. Place your hands under your buttocks for support. Slowly lift and curl your legs toward you until your butt lifts slightly off the floor. Stop and squeeze! Remember to go slowly and do as many reps as you can. Aim for 4 sets.
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By Gregory Joujon-Roche
Want to “spice” up your workout? Borrow a note from the Spice Girls and try mixing things up!
That’s the approach I took when helping them get into tip-top shape for their reunion tour. Take, for instance, the workout I designed for Melanie Chisholm, aka Sporty Spice. With a nickname like that, you’ve got to look fit! So with training, we hit it hard – five days a week.
Each day focused on a different activity so as to offer a range of fitness benefits and keep things interesting:
*Spinning – to burn fat and build stamina.
*Yoga – to boost flexibility and restore inner peace.
*Strength training – to build definition.
*Pilates – to stabilize the core.
*Beach runs – to provide overall conditioning, work the glutes and offer a change of scenery and a breath of fresh air.
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By Gregory Joujon-Roche
With the writers strike over, the party’s back on in Hollywood! There’s going to be a red carpet at the Oscars this year after all. So the stars have hit the fast-forward button to look spectacular for their big night.
What makes them shine so brightly -- besides all that bling? It’s a combination of being fit and carrying themselves with a relaxed and graceful confidence from the moment they step out of that limo to face the cameras.
The training strategies I use to get my Hollywood clients ready for the red carpet can help you look radiant for a special event, too. Here is my plan for shaping up in the week before the big night – but it’s not easy. The intense program is intended for regular exercisers who want to really kick things into high gear just before a big reveal.
For the most part, I recommend keeping the training simple and consistent with one goal in mind: burning fat. Skip the Pilates – it’s time to sweat!
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By Gregory Joujon-Roche
Summer vacation is over and it’s back to serious business for many of us. Even with our hectic schedules, though, we still need to make time for fitness. OK, OK … you know you need to do it. But with so much already on your plate, HOW?
Just gimme 10!
I’m talking about 10 minutes. You don’t always have to carve out a solid half hour or longer for exercise in order for it to “count.” Squeezing in 10 minutes of physical activity a few times a day will allow you to get the exercise you need to stay healthy. And surely you can spare a few 10-minute breaks to get moving, right? As an added incentive, bear in mind that the breaks will also help you boost your energy and ease stress.
Start off by scheduling those 10-minute exercise breaks so that you get in the habit of incorporating them into your day. In time, you may even look forward to them!
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By Gregory Joujon-Roche
Summer’s in full swing, so get out and enjoy the outdoors while you still can – and that includes taking full advantage of opportunities to escape the gym and exercise in the open air.
Hitting the stairs is one of my favorite outdoor activities because it gives you a super cardio workout and also really boosts your booty.
Just find a place with a lot of stairs, such as the bleachers at the park or local high school or college track. Then get climbing!
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By Gregory Joujon-Roche
Think of some of the sexiest celebrity shots you’ve seen recently: Jessica Biel or Beyonce on the red carpet, Josh Holloway on “Lost,” Matthew McConaughey pretty much anywhere. What do they all have in common besides pretty faces? Sexy backs.
At the gym, it’s easy to obsess over what’s in front of us in the mirror – the arms, abs, hips or thighs. But aside from the butt, the rest of our rear view gets little attention. In our training routines, we tend to neglect one of the sexiest areas of our bodies, and one of the largest muscle groups – our backs.
There are three basic areas to the back: upper, middle and lower. To get a sexy back, you need to hit all three regions. Here are three great exercises, one for each area:
1. Wide grip pull-downs (upper back).
On the lat pull-down machine, grip the bar as widely as possible, making sure to sit up straight. Pull down the bar only to the top of your head, continuing to look forward and sit tall. Now carefully and slowly squeeze your back muscles for 5 seconds as you hold the bar above your head. Next, slowly let the bar come up while taking in a big breath, then exhale and squeeze all the way back down with another 5-second hold. Repeat for 5 sets of 20 repetitions.
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By Gregory Joujon-Roche
This Sunday is the mother of all couch-potato days. On top of the hours in front of the TV with little physical activity other than hoisting beers and pounding your fists into the furniture, there’s the food -- glorious fat-laden, insanely high-calorie food.
But OK, it's just one day of the year. And to make up for all that gluttony and ease your guilt, I've come up with a post-game workout for Super Bowl couch spuds everywhere. So get ready to rumble, football fans -- I'm talking about the sound of your feet hitting the floor!
Surely the sheer athleticism of your favorite players offers some inspiration. Use that motivation to get moving, and try to make a commitment -- even a short one. To get you started, commit to this simple workout three times a week for two weeks. Two weeks. That’s doable, right?
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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 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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