The Fit List : Gregory Joujon-Roche

Thinking through your workout

fitlist — Wed, 04 Jun 2008 00:23:00 GMT

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?...(read more)

Time to buff up for beach season

fitlist — Tue, 06 May 2008 21:45:00 GMT

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. ...(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)

Gimme 10! Minutes, that is

fitlist — Tue, 04 Sep 2007 22:30:00 GMT

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!

Here are some ideas for 10-minute activities that you can do virtually anywhere:

*Kick in the cardio: Jump rope, shadow box, climb stairs, take a brisk walk.

*Tighten and tone: Do a round of calisthenics, such as lunges, squats, sit-ups and push-ups.

*Loosen up: Boost your flexibility with a series of stretches for the whole body. Hold each stretch for two minutes as you focus on your breathing.

Longer, sustained workouts may help you reach your fitness goals faster. But shorter workouts can help you stay healthy, too. Remember, all activity is good and it all adds up. So get moving – even if it’s just for 10 minutes.

Hit the stairs to boost your booty

fitlist — Tue, 10 Jul 2007 23:21:00 GMT

By Gregory Joujon-Roche

Hitting the stairs is one of my favorite outdoor activities because it gives you a super cardio workout and also really boosts your booty.

You don’t need to run the stairs. Take ’em slowly and carefully. Just keep going -- how far depends on your baseline fitness level. A good goal is at least 30 minutes of stepping, but let your comfort guide you.

Pace is key. Establish a nice easy groove that you can sustain.

You should feel the workout in your butt more than your quads. If you feel it more in your quads, slow down or even take a break.

When you’re done, be sure to stretch.

Commit to this activity a few times a week, and before you know it, you’ll be sporting one of the tightest booties on the block.

Moves that bring sexy back

fitlist — Tue, 10 Apr 2007 23:39:00 GMT

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.

2. Low row (mid-back).

On the rowing machine, select a lighter weight so that you’re not straining too heavily. The key to this exercise is to bend forward from your hips and focus the activity on your mid-back, not your lower back. When you pull up, keep your back perpendicular to the ground and your elbows at your sides. Hold for 5 seconds and then repeat. Do 5 sets of 20 reps.

3. Back extensions (lower back).

Position yourself on the back-extension equipment, using your stomach and butt for support. Drop down and then lift your torso up, making sure to never extend your back beyond your butt. Hold for 5 seconds, squeezing your butt and not your lower back, and then lower. Do 5 sets of 10 reps.

Do this routine twice a week, followed by a nice stretch, and you’ll be bringing sexy back in no time.

Which celebrity has the sexiest back? Take our survey.

Super Bowl couch spuds, get ready to rumble!

fitlist — Tue, 30 Jan 2007 23:11:00 GMT

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?

Here’s the workout, which you can do anywhere -- even in front of the TV -- and it only takes 10 minutes:

1. Start off with a slow jog in place, or if that’s too intense, just march in place. Keep it going for a count of 100. If you’d like an added challenge, try to get your knees high, above parallel to the floor. Keep your stomach muscles tight.

2. Drop to the ground and do 10 slow push-ups if you can.

3. Get back up and march or jog in place for another 100 count. Pick up the pace if possible.

4. Catch your breath as your bend forward, letting your arms hang long by your sides. Keep stretching for five deep breaths.

5. Launch into old-fashioned jumping jacks. Can you make it to 20, 50, more? Go, go, go!

6. Hit the floor again for one more round of push-ups -- as many as you can. Again, go, go, go!

Whew! You’re done. Stay on the ground and catch your breath. Stretch out, relax. It’s over. Great job!

Now, do it all again in a couple days. You'll start to feel strong and more alive. Keep it up for two weeks and then -- hopefully -- you'll be ready for more!

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.

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!