The Fit List : Celebrity workouts

Make a splash like Julia Roberts

fitlist — Tue, 20 May 2008 20:26:00 GMT

By Kathy Kaehler

Water workouts aren’t just for grannies in swim caps, anymore. Far from it. Even my long-time client Julia Roberts bought into my water fitness plan.

My training programs often include the pool because I like how the water allows you to run hard, stretch deep and develop long and lean muscles. So with the weather warming up, why not consider hitting the water for your workout? If you don’t have a pool in your backyard, there are other options: Gyms today often have pools, indoor or outdoor, or you could try community centers, YMCAs, hotels or local colleges.

Beginners may want to take a class to get started. From there, the possibilities are limitless. There are hundreds of exercises that can be done in the shallow and deep ends of a pool. I’m not just talking about doing laps up and down, or treading water. You can actually do many of the same exercises in the water than you can on land, including walking, marching, running, cross-country skiing, kicking, leaping – even crunches.

When I have Julia in the pool, we do a range of shallow- and deep-water activities. The cardio exercises include jumping jacks, water walking and water running in the deep end using flotation belts. For toning, we do scissors, heel lifts, leg lifts, leg circles and knee swivels....(read more)

Shape up like a Spice Girl

fitlist — Tue, 26 Feb 2008 19:36:00 GMT

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....(read more)

Fit for the red carpet: How to shine like a star

fitlist — Tue, 19 Feb 2008 20:27:00 GMT

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!...(read more)

Strut your stuff: 7 moves for runway legs

fitlist — Tue, 15 Jan 2008 20:20:00 GMT

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....(read more)

Buffing up to bare all

fitlist — Tue, 13 Nov 2007 21:23:00 GMT

By Kathy Kaehler

Getting in shape for a big event like a class reunion or a wedding is one thing. But prepping for a Playboy cover definitely raises the bar a few notches.

To get Kim Kardashian buff for the December cover shoot, I developed a no-fuss training program that doesn't require any special weight-training equipment yet still is very effective.

Kim wanted to focus on her arms, legs and famous backside. So in addition to her working out on the elliptical trainer and walking every day, she followed the toning program I devised to target her hot spots. You can do it too, right at home. Here’s how:

*Lunges. Start by standing up straight with your hands at your sides. Take a big step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Straighten back up and repeat on the left side. Do three sets of 10 repetitions with each leg.

*Sit-down squats. Start by standing in front of a chair and then sit down on the seat and stand back up. Do three sets of 15 reps.

*Arm and leg opposition. Start on the floor on your hands and knees. Lift the right arm up and extend the left leg back so that both are parallel to the floor. Keep your abs tight and hold for 30 seconds. Repeat with the opposite arm and leg.

*Push-ups. If you can’t do military push-ups in good form, modify your technique by pushing up from your knees. Do three sets of 10 reps.

*Triceps dips. Position yourself in front of a sturdy chair so that your arms are behind you with your palms grabbing the edge of the seat. Scoot your legs out in front. Now lower your upper body until your upper arms are parallel to the floor and then press back up. Do two sets of 12 reps.

Do this program a few times a week and you’ll be in shape for your big reveal, too – even if it’s just between you and your special someone.

Red-carpet ready: Shape up like the stars

fitlist — Wed, 21 Feb 2007 00:07:00 GMT

By Kathy Kaehler

Awards season is in full swing, and Hollywood’s leading ladies have been getting themselves into tip-top shape for their gorgeous gowns. At the Academy Awards this Sunday, we’ll see actresses such as “Dreamgirls” diva Beyonce Knowles, “Volver” star Penelope Cruz and Oscar-winner and presenter Reese Witherspoon in designer dresses that show off shoulders and backs, legs and arms. Some may even go as far as peek-a-boo cut-outs that reveal sculpted six-pack abs.

But do celebs actually manage to get into such great shape in the short amount of time between when the nominations are announced and when the awards are presented?

No, not really. They work at keeping their bodies buff year-round, with some extra-special attention in the weeks leading up to these events.

If you’ve got a birthday bash, class reunion or other big night coming up, their tricks can help you get toned and lean for your special event, too.

To start off – as soon as possible – find a consistent exercise program that fits into your lifestyle and that you can do most days of the week. This will get you to the place where you are strong, fit and at -- or close to -- your ideal body weight.

Then, to drop a few extra pounds and really buff up before the special night, try these tips that I have used with some of my celebrity clients:

*Two weeks before the event -- Increase your workout time (adding 15 to 20 minutes to each session), frequency (hitting the gym at least five to six times a week) and intensity (really going for the burn). For your cardio workouts, increase the intensity by going up in levels on the machines or adding some sprints or hills to your runs/walks so that you are burning more calories and really getting a good sweat. For the strength part of your workouts (up to three days a week), focus on alternating workouts of heavier weights/fewer reps with lighter weights/more reps to challenge your muscles in different ways.

*The week before the event – Really watch what you eat. I tell all my clients to cut sugar, salt and alcohol. This will help you feel and look lean. You will also have amazing energy for your workouts. The day before the event, I recommend sticking with lean proteins and complex carbohydrates such as whole grains, and limiting fruit and veggies to avoid feeling bloated or gassy.

*The day of the event – Work out some more. My favorite exercise for the day of the event is a long brisk walk with hills. This tightens the legs and hips, and burns lots of calories. Go for at least 45 minutes. Follow this by holding the “plank position” for three sets of one-minute holds. A plank is a yoga move where you start off lying on the floor, tummy down. Next, support your body by lifting up on your forearms and your toes, keeping your body perfectly straight. Press your shoulder blades down toward your waist. Keep your abs pulled in, and your neck aligned with your spine. Hold for 60 seconds.

Do all this and you will look and feel fabulous for your special night on the town!

Get tough like Leonardo DiCaprio

fitlist — Tue, 19 Dec 2006 07:01:00 GMT

By Gregory Joujon-Roche

Warner Bros. Pictures

In the new 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.)

On the first day, work on sheer strength with bench presses, straight bar curls and military presses. Don't worry about counting set and reps. The goal is to go heavy and feel the power.

On the second day, tone and condition with rear dips off the end of your bed or coffee table -- dozens of them -- to blast your triceps and upper back. Then do old-fashioned sit-ups and pull-ups -- as many as you can, and then a few more.

Repeat this cycle over the next two days, and then rest on the fifth day.

This workout is an example of how a specific fitness strategy can help actors physically feel like the characters they are portraying -- to get into their bodies.

And it can help motivate movie buffs at home, too! Just pick a character you admire physically and design a workout based on him or her. Would this character go to a gym or train outdoors? Do kick-boxing or yoga? Cycle or swim? Shoot hoops or hit tennis balls?

Playing the role of your favorite characters is a unique way to freshen up fitness. Who knows, you may even enjoy one of the new activities you try and decide to make it a regular part of your exercise routine.

Tighten your tush

fitlist — Tue, 19 Dec 2006 06:58:00 GMT

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.

2. Reverse Lunges. Start standing with your feet shoulder-width apart and holding 3- to 8-pound dumbbells. Step back 3 to 4 feet with your right leg and land on the ball of your right foot. Lower your right knee toward the floor until your left thigh is parallel to the floor. Drive through your left heel, carrying all of your weight on your left leg, and then return to your standing position, squeezing your buttocks. Do 15 to 25 repetitions and then switch legs.

3. Squats. With feet should-width apart, hold 5- to 10- pound dumbbells at your shoulders. Next, send your hips back as if you were going to sit in a chair. Go as low as you can without pushing your knees over your toes. Push back up to a standing position by driving through your heels and your hips and then squeeze your buttocks when you get to the top. Repeat for 15 to 25 reps.

*Floor Exercises (do one to two sets of each)

1. Back Kicks. Start on a mat on your hands and knees. Pull your abdominals in tight to support your back then push your right leg towards the ceiling, creating a 45-degree angle. Squeeze your buttocks when your leg is fully extended and then return your knee to directly under your hip. Repeat this movement for 15 to 25 reps and then switch to the other leg.

2. Fire Hydrant. Start on a mat on your hands and knees. Pull your abdominals in tight to support your lower back and lift your right knee out to the side like a dog lifting its leg to pee. Squeeze the outside of your buttocks and then lower your leg. Repeat this move for 15 to 25 reps and then switch legs.

3. Shoulder Bridge Butt Squeezes. Start on your back with arms on the ground, knees bent and feet placed about one foot in front of your knees. Drive your hips into the air by pushing through your heels, and squeeze your buttocks. Lower your hips about 2 inches and then press back up, squeezing your buttocks again. Repeat this motion for 15 to 25 reps.

In addition to these toning moves, also aim for 20 to 45 minutes of cardiovascular exercise three times a week. Activities that help shape your booty are hiking, treadmill walking at an incline of 5 to 10, climbing stairs or using a stair-climbing machine, inline skating and jogging.

The Superman Workout

fitlist — Tue, 19 Dec 2006 06:53:00 GMT

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.

Now you're ready to do the Fancy 5: 5 moves, 5 sets, hitting 5 major body parts (chest, legs, arms, back and stomach).

Here are the 5 exercises:

1. Chest: Incline machine press, in which you push the weights straight out in front of you.

2. Legs: Squats, from a shoulder-width stance, holding a barbell across your shoulders, behind your neck.

3. Arms: Straight bar biceps curls, in which you start with the bar on your thighs and curl it up to shoulder height.

4. Back: Wide-grip machine pull-downs, in which you pull the bar down in front of your face, to your chin only.

5. Stomach: Incline weighted sit-ups, performed on an incline bench with a weight on your chest, not your stomach.

Aim for 5 sets of this sequence as follows:

Set 1: A warm-up round. Do all the exercises with light weights and go slowly. Rehearse what the motion feels like and focus on where your stability and power come from. Then go to the treadmill and do a 5-minute run on speed 5 at incline 0.

Sets 2-5: Head back to the weights. This time do 5 reps of each exercise at the heaviest weight you can lift. Really go for it! Your pace should be 5 seconds down and 5 seconds up. If you can't maintain the weight or stay in good form, you're pushing yourself too hard and should reduce the weight. When you're done, go back to the treadmill and increase your pace by .5. Control your mind and breathing. Think about how you can push yourself on the next set, not just with weight but with focus, controlled breathing and grace. By the fifth set, you should be close to complete muscle fatigue and running at speed 7.

Up, up and away!

Naomi Watts gets red-carpet ready

fitlist — Tue, 19 Dec 2006 06:50:00 GMT

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.

Naomi also did weight training, mainly to improve her upper body strength. Because "King Kong" is set in 1933, we didn't want her to look really cut but we did want to tone her up. So throughout the week we hit the weights, doing a few sets of 10 to 15 repetitions of various exercises including bench presses, military presses and lat pull-downs.

If you're tired of the gym and looking to spice up your workouts, consider taking them -- or part of them -- outside. Incorporating outdoor activity into your fitness plan can make it more challenging and motivating.

You can even build in some resistance activity when you're outdoors, so that you can skip the gym if you want.

Here's a beginner workout to get you started: Set aside half an hour two to three days a week for some outdoor activity such as walking. Walk for five to 10 minutes and then stop to do some calisthenics, such as squats, lunges or push-ups, for instance. Then walk another five minutes and stop at some stairs and do step-ups. Continue on with the walking and calisthenics, aiming to target all major muscle groups for three sets of 10 to 15 repetitions.

This is a great way to maximize your workout time and have fun, too. Over time, you could build up to jogging, if you like, and working out on four or five days a week.