The Fit List : Gina Lombardi

Spring outdoors for an energizing workout

fitlist — Tue, 25 Mar 2008 19:38:00 GMT

By Gina Lombardi

Although we’ve moved our clocks ahead an hour and daylight stays with us a little longer, you still may find yourself doing the same old dark workouts inside the gym. So why not spring forward -- right out the door. Taking your workout outside this spring can recharge your batteries and give you a renewed enthusiasm for exercise.

But first, keep some pointers in mind. When transitioning your indoor workout outside, take things a little slowly at first. Aside from bumps in the road and slippery surfaces to watch out for, you don’t want to overdo it the first time you head for the hills or rough terrain. On the elliptical or treadmill machines in the gym you can manipulate the incline and resistance, but outdoors you are at the mercy of Mother Nature, so you may have to adjust your speed or intensity accordingly. Of course, when heading outside also be sure to bring lots of water and wear sun block and dress in moisture-wicking layers of clothing that you can peel off as you warm up.

And if you’re looking for an entirely new outdoor workout to kick off spring, here’s one of my favorites:

*Warm up. Start off with 5 to 10 minutes of walking, light jogging, jumping jacks or jumping rope. Then perform the following series of exercises all the way through and, if you’re up for more, repeat two to three times.

*Jack squats. Squat down while clapping your hands above your head. Bring your arms to the side when standing up. Repeat 20 times.

*Push-up combo. Do 10 push-ups with your hands on a wall or tree, then 10 with your hands on a bench, then 10 with your hands on the ground.

*Jumping jacks or jump rope. Go for 3 minutes.

*Walking lunges. Start standing tall and then lunge forward with your right leg until your thigh is parallel to the ground. Bring your left leg up as you stand tall and then repeat on the opposite leg. Do 15 reps with each leg.

...(read more)

Super Bowl shape-up: Get your game on!

fitlist — Tue, 29 Jan 2008 23:52:00 GMT

By Gina Lombardi

It’s the most exciting time of the year for sports fans – Super Bowl! I LOVE football (maybe partly because Vince is in my family tree), so I am feeling the excitement as well as the sadness of another season of football coming to an end. But as that last hurrah approaches, so do the fat-laden snacks, calorie-packed alcoholic drinks and, of course, the couch!

This year, make it your choice to change tradition. Start Super Bowl Sunday off right with a pre-game game of your own. Get your buddies together, put on your favorite team jerseys and play some good old-fashioned flag football in the yard. A 150-pound person can burn an average of 576 calories per hour this way!

You could also pair up and work out with a weighted football. A regulation football weighs 1 pound, while these training footballs come in 2-pound and 3-pound sizes. You’ll improve your arm and grip strength while getting resistance exercise during exchanges, hand-offs and passes.

Now that you've earned your food and have that post-exercise calorie burn in your favor, choose the right snacks so you can stay "in the game." Replace regular chips with baked versions, regular beer with lite beer, thick pizza crust with thin.

Don’t forget the water. Playing hard requires hydrating the body afterwards. And since alcohol dehydrates, guzzle the water first -- then you may not even want the beer. (OK, I tried.) ...(read more)

Beyond the scales: Measuring fitness progress

fitlist — Tue, 22 Jan 2008 23:51:00 GMT

By Gina Lombardi

Wondering if you’re getting anywhere with your exercise program? If you’re not yet seeing visible results, it may be hard to believe that your effort is worth it. But don’t be discouraged!

Besides the bathroom scales, the following approaches can help you measure your progress so that you can feel good about the time you are putting in at the gym. (They also can act as a kick in the pants if you need to step up your program!)

*Body fat analysis: Although the scales may be saying you haven’t lost much weight, maybe you’ve actually lost some fat but added some weight in muscle -- and that’s still important progress. So get your body fat tested in 4-week intervals. The skinfold caliper test is accurate, easy and most cost-effective. The fit range is 6 percent to 10 percent body fat for men, and 14 percent to 20 percent for women.

*Fitness log: This is something that I have successfully used for more than 18 years with my clients. Keeping track of cardio as well as sets, reps and amount of weight lifted on each exercise is a great way to see how far you’ve come and where you’d like to go. One thing I’ve learned over the years is that statistics don’t lie – even when people do. Someone may tell me that they have been eating well and exercising, but if the numbers aren’t changing, neither are their bad habits. Keep graphs of your body fat percentages (every 4 weeks) and weight loss (once a week only). You can chart number of push-ups accomplished in one session (weekly) or even minutes of cardio completed (daily or weekly).

*Pedometer: This is one of the most fun ways to measure your progress. Just clip a pedometer onto your belt in the morning and see how many steps you take for three days. If you’re trying to lose weight and your average is below 10,000 per day, the recommended amount for weight loss, step it up!

*Sleep assessment: Notice that you’re sleeping better since you started exercising? That’s right, sounder and more restful sleep is a benefit of regular exercise....(read more)

Holiday tips to avoid the dreaded jelly belly

fitlist — Tue, 18 Dec 2007 23:18:00 GMT

By Gina Lombardi

'Tis the season of indulgence, a time when many of us get little more exercise than lifting a glass of eggnog.

But unless you want to start looking like that jolly old elf with the jelly belly, it's a good idea to try to get some physical activity and to exercise restraint at the buffet table.

Here are 6 simple steps to limit the damage during the holidays:

*Work out in the morning.

Get moving before all the hustle and bustle starts. Bear in mind that most gyms have limited hours on holidays, so check with your club. If the gym is closed, consider a brisk walk or some calisthenics at home. You could also do a DVD workout or follow a fitness program on TV.

*Eat before the party.

Don't skip meals earlier in the day to save your appetite for the holiday party. You will be ravenous and end up eating everything in sight -- and then storing it exactly where you’ve been working so hard all year long to get rid of it!

*Play in the snow.

Gather up a group and get outdoors for a day of fitness fun -- skiing, snowboarding, snowshoeing or good old-fashioned sled riding.

*Schedule extra time with your trainer.

It can be particularly hard to stay motivated to exercise during the holidays. Hire your trainer to crack the whip.

*Go easy on the holiday cheer.

Have one drink and then move on to a sparkling water or diet soda.

*Find a calorie-free zone.

Sit, stand and socialize as far from the food table as possible. Enjoy good conversation without the temptations of desserts and other decadent dishes.

By making smart choices about diet and exercise now, you'll kick off the New Year right!

A 6-minute shape-up

fitlist — Tue, 23 Oct 2007 21:03:00 GMT

By Gina Lombardi

Who isn’t pressed for time? That’s why we need quick, efficient ways to work out for those days when we can't swing a longer bout of exercise.

The following workout can be done anywhere, anytime – no special equipment required. And it takes just 6 minutes!

*Lunges
Start with your feet together, then step out with your right foot into a forward lunge. Keep your back straight. Your right leg and thigh should form a 90-degree angle. Push back off the right foot and up to the starting position. Then repeat with the left leg. Do 24 lunges on each side.

*Push-ups
If you can’t do a full traditional military push-up, modify your technique by pushing up from your knees instead of your toes. Do 24 push-ups.

*Mountain-climbers
From a traditional push-up starting position, up on your hands and toes, lift your right foot and bring your knee to your chest. Touch the foot down and then return to the starting position. Then bring up the left foot. Do 24 repetitions on each leg.

*Bicycle crunches
Lying on your back, bring your left elbow to your right knee, and then bring your right elbow to your left knee. Do 24 repetitions on each side.

*Step-ups
Using the stairs or a sturdy chair, step up with your right foot. Bring your left foot up to touch the right foot and then step back down. Switch to the left leg. Do 24 repetitions on each side.

*V crunches
Start on your back with your hands at your sides. Then bend your knees and lift them up. At the same time, lift up your torso and bring it toward your thighs. Your thighs and chest should form a “V.” Then lower and repeat. Do 24 crunches.

If you have extra time, do this sequence of exercises twice or even three times in a row.

Aim to do this quick shape-up a few times a week and you’ll be surprised by how much you can accomplish with so little time.

Buff up at the beach

fitlist — Tue, 29 May 2007 21:11:00 GMT

By Gina Lombardi

Going to the beach in the heart of summer brings back fond memories of being a kid. And when you hit the beach as a child, you didn’t just lounge around -- you played! Well, why not bring out the kid in you this summer with some fun and games that can give you a great workout without making you feel like you’re actually exercising.

Here are three ideas for fun beach activities. Just bring along a gym bag filled with equipment such as a dodgeball, weighted VersaFit bag (5- to 20-pound bag with handles) and weighted football (such as those made by Champion Sports or Power Systems) and try the following exercises in between swimming stints:

*Dodgeball
Break out that old rubber ball and get a good game of dodgeball going in a remote corner on the sand. You’d be surprised how many grown-ups will want to play. And running in the sand after -- and away from -- that ball will give you a great cardio workout you didn’t expect.

*Walking with weights

Place the VersaFit bag over your shoulders and hold onto the handles (Do not position the bag too high on the neck. You should be able to tip your head back without obstruction.) Then walk for 20 to 30 minutes in the sand and feel the added resistance the bag and the sand offer to this walking workout. When you’re done, position the bag on your shoulders but off of the neck completely, and hold onto the handles. Then jump, skin or hop across the sand for a count of 20 and back again to your starting position.

*Football toss

You could play with a standard football, which weighs about 1 pound, but why not try a 2- to 3-pound weighted football for added resistance during exchanges, hand-offs and short passes. Or just have an informal game of catch for 20 to 30 minutes for a great upper-body workout (try alternating arms instead of just using the same one over and over).

Be sure to drink water consistently throughout the day and wear your sunscreen. And when you get too hot -- dive back into the ocean!

Tone your tush with a butt-blasting blitz

fitlist — Tue, 22 May 2007 21:09:00 GMT

By Gina Lombardi

Booty, fanny, tush, derriere. Whatever you decide to call it, we all want to know the best ways to work it -- especially with swimsuit season around the corner.

Research has shown that squats, lunges and step-ups are among the best methods for buffing up the backside.

Here are a few of my personal favorite activities that incorporate these top-rated butt-blasters:

*Squat with kettle bell swing -- There are many variations on the squat. But for a refreshing way to work your butt, try a traditional squat using a 12- to 20-pound kettle bell (or you could substitute a dumbbell). Start by standing with your feet a little wider than hip-width apart, holding a kettle bell with both hands. As you descend into the squat (as though you're sitting into an imaginary chair), swing the bell between your legs, then as you stand, gently swing the bell up to shoulder level (don't let it go above your head) while squeezing the glutes hard. Repeat for 20 reps.

*Walking lunge with kettle bell transfer – Standing with your feet together and holding a 12- to 20-pound kettle bell (or dumbbell) in your right hand, step out with your right foot into a forward lunge. Slowly swing the kettle bell in front of your right knee and pass it to your left hand. Now lunge out with your left foot and pass the kettle bell in front of your left knee to your right hand. Be sure to keep your back straight while you’re lunging, and step out far enough that your lower leg and thigh form a 90-degree angle. Repeat 10 times on each side.

*Dumbbell step-ups -- Start with a platform, box or bench at a height that is comfortable for you to step up on but allows for a challenging workout. Stand in front of the step, holding a 10-pound dumbbell or kettle bell in each hand. Place your left foot up on the step and lift the rest of your body up until both feet are on the step next to each other (try not to jump up when stepping). Step down with your right foot, then your left. Lead with your left foot for 15 reps. Then do the other side by leading with your right foot.

And, of course, don't forget cardiovascular activity to help shed excess fat. Cycling is a great choice because it burns calories and also tones the glutes. On a stationary bike, work up to alternating 3 to 4 minutes at 75 to 80 RPMs followed by 2 minutes at a calorie-blasting 100 to 110 RPMs. Repeat these intervals for up to 30 to 45 minutes. If you like to ride outside, be sure to find a route with hills so you can maximize your workout. To engage the glutes even more, do some of your ride out of the saddle.

Do this workout a few times a week and you’ll be on your way to sporting a rear view like Jessica Alba and other shapely celebs.

Getting a buff beach belly

fitlist — Tue, 15 May 2007 20:46:00 GMT

By Gina Lombardi

Worried that summer is closing in on you quickly and your abs aren’t in swimsuit-shape? Better start now to get a buff beach belly.

It’ll take more than just doing a few fast and furious moves. In addition to smart nutrition, you’ll need a consistent cardiovascular routine and a targeted strength-training abdominal workout to deflate that spare tire.

To really lose weight, aim to do cardio exercise at least five days a week. Ideally, work up to a minimum of 40 minutes of activity at an intensity that makes you huff and puff but doesn’t make you feel like you are maxed out.

And to firm up, plan to strength-train three days a week. Incorporate these four key abdominal moves into your toning workout:

1. Medicine Ball Reach -- Lie flat on your back, knees bent, feet on the floor. Holding a 5- to 10-pound medicine ball (or a dumbbell) in front of you, reach between your knees while doing a traditional ab crunch and then lower. Do 20 reps. Then do another 20 with your feet high off the floor, knees only slightly bent, reaching for your toes with the ball.

2. Plank -- Lie face-down on a mat or towel with your elbows bent and close to your chest, palms on the floor. Push up off the floor, rising onto your toes and elbows. Keep your back flat. Contract your abs and hold for 30 to 90 seconds. Then lower and repeat twice more.

3. Seated Abdominal Twists -- Sit on the floor with your knees bent and feet placed hip-width apart, flat on the floor. Hold the medicine ball out in front of you. Then twist all the way to the left and place the ball behind you. Quickly twist to the right to retrieve the ball. Do this 12 times and then repeat on the other side.

4. Stability Ball Crunch -- Sit on a stability ball with your feet firmly on the ground about hip-width apart. Walk your feet forward, rolling your torso down behind until your thighs and torso are parallel to the floor. With fingertips by your ears, curl up into an abdominal crunch. Do two sets of 20 repetitions.

Get more tips from Gina Lombardi and other experts in our summer shape-up calendar.

Got stress? Get moving!

fitlist — Tue, 20 Mar 2007 22:38:00 GMT

By Gregory Joujon-Roche

A big reason many people don’t feel like working out is because they’re preoccupied with their daily problems and weighed down with the lethargy that comes with those problems.

But you can physicalize what’s on your mind, and work through it -- and past it. You probably physicalize your emotions all the time, without even being aware of it. For example, when you get off the phone after a difficult business call and you smack your hand on your desk, that’s physicalizing your emotions.

In fact, it’s virtually impossible not to physicalize your emotions, because the mind and body are inseparable. The body almost always responds to what’s going on in the mind, in one way or another. Too often, though, the way it responds to negative emotions is with subtle tightening and tensing.

The classic American way to get rid of this accumulated tension at the end of the day is to drink it away during a happy hour, eat it away during dinner, numb it away in front of the television -- or a combination of all three.

Why not let exercise help? Simple stretching can get rid of a lot of pent-up emotion, especially if you stretch your neck and shoulders, where tension loves to live.

Then when it comes time to work out -- watch out, world! Now you can get cathartic in a big way. And it’s going to feel good.

To physicalize your emotions during a workout, you should focus intently on your anger, frustration, boredom -- whatever’s got you down -- and then beat it up. You’ll be amazed at how much better you’ll feel in a shockingly short time.

Some types of exercise are better for stress release than others. The best kind, for most people, are the exercises that safely mimic fighting, such as the martial arts. A few kicks and punches are great for releasing your emotions in a healthy way.

It can also feel great to do some rugged outdoor work, such as splitting firewood, pulling up weeds, digging or hammering. Even just jogging or running can let off a tremendous amount of steam.

When you physicalize your emotions, a funny thing will happen: You’ll have more energy after you work out than you did before. It takes a lot of energy to hold in feelings.

When you begin your workout, just drop your negative emotions. You have that power. You can check them at the door, and enter into a world that’s free from your ordinary worries. Doing this is just a matter of willpower.

Your workout can become your own daily oasis.

*Adapted from "One Body, One Life" by Gregory Joujon-Roche.

Sweatin' it out with your sweetheart

fitlist — Tue, 06 Feb 2007 20:09:00 GMT

By Gina Lombardi

Want to spend some quality time with your sweetie this Valentine’s season? Why not plan for some partner workouts? You’ll be doing something healthful for the two of you and injecting some playful fun into your relationship. Plus, having a workout buddy can help you stay on track after the year-end holiday gluttony.

There are plenty of great activities for two. You could take an indoor rock-climbing lesson; sign up for a spinning, yoga or Pilates class; or just hammer out the basics together at the gym by doing a good strength-training workout followed by 30 minutes of intense cardio.

Remember to talk, keep each other motivated and, above all, enjoy yourselves! Sweatin' it out with your sweetheart can be just the thing you need to heat up your love life.

This year, you might even consider giving a non-traditional health-oriented Valentine’s Day gift (who needs more jewelry and cologne anyway?). Here are a few, fun-filled ideas:

*A couple of guest passes for some of today’s trendy gym classes, such as dodgeball or tug of war.

*A coupon for a “play date” at the park.

*A gift certificate for a sports massage for two at your local spa.