Do workout clothes motivate you?

Wokout clothes

Workout clothes

Speaking of clothes, I’m a bit of a clothing junkie—but not in the way you might think. Really, I don’t have a lot of clothes and I rarely go shopping. I look for bargains and rarely buy anything that’s not on sale. But when it comes to workout clothes…that’s another story! I recently realized that about half of my wardrobe is exercise clothing and I probably have it (in at least 3 colors, thank you). I have more pairs of workout pants than I do regular pants!

I realized that I had a problem when I was shopping for a new pair of jeans not so long ago. I found a perfect pair (which is so rare, am I right?) and I bought them immediately. It fit well and made me feel great. And even though I’d wear these jeans multiple times per week for months on end, after purchasing them, I still had to justify their $60 price tag to myself.  However, just a week prior, I had spent $50 (yes, $50!) on a new pair of Nike (my favorite) workout pants—something I’ll wear for an hour once a week. Am I nuts? (Don’t answer that…haha)

So I started to wonder: Are you like me? Do new, cute, or cool workout clothes motivate you to exercise?

Workout clothes DO motivate me.  I used to wear those baggy sweat pants to the gym, now I only wear them at home as PJ’s. I am much more excited to go to a gym when I’m sporting my great-fitting, sweat-wicking exercise pants that make me feel comfortable and confident than if I threw on any old thing. I call them my “super-woman pants”.  Seriously, as soon as I put them on, I’m ready to go.  You will never see me working out in a random oversized T-shirt or anything made of cotton (it retains moisture and keeps you soggy). I can’t really explain it—I mean, I’m definitely not that into my appearance. For me, buying and wearing nice workout clothes is not about what others think when they see me exercising. It’s about how the clothes make me feel about myself. I like to have the right gear for the job so to speak. Just as a new fitness gadget, like a pedometer, heart rate monitor, or even a bodybugg, can motivate other people to get moving, that’s what workout clothes do for me. They don’t have to be expensive or fancy—they just have to have the right fit, fabric, and style. If that makes me a clothing snob, so be it! (At least it helps motivate me to exercise 4-5 days a week and feel good while doing it.)

How about you: Do you care what clothes you wear when working out? Do new workout clothes motivate you, or do you think these “outfits” are silly}?
I would love to hear your thoughts ladies and gents!!!

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Thighs & Legs Workouts

Thigh & leg workout

Thigh & leg workout

This is a short one from me today. I hope you all had a great weekend.  And I will be back with more next Sunday.

Trouble spots, be gone! Get a longer, leaner look with these exercises and workouts designed to trim your thighs and sculpt your legs.  I know how frustrating cellulite can be, I used to have so called “dimples” and I tried everything, but there’s nothing like the right nutrition plan and the work out routine.  Nothing else works, but you have to commit.

Sculpt a gravity-defying butt and sexy legs, hips, and thighs with these five easy exercises.

Pendulum Lift

What you’ll need: A step and a pair of 5-pound dumbbells.

  • Stand with right foot on step and left foot hanging off back, holding a dumbbell in each hand, arms by sides, palms facing back.
  • Keeping right leg slightly bent, hinge forward from hips while lifting left leg behind you until body is almost parallel to floor and hands hang below shoulders.
  • Return to start. Do 15 reps.
  • Switch legs; repeat.

One-and-a-Half Squat

Targets: Butt, quads, and hamstrings

  • Stand on step with feet shoulder-width apart, holding a dumbbell in each hand, arms by sides, palms facing in.
  • Squat until thighs are near parallel to floor, keeping knees behind toes and back straight.
  • Rise halfway; hold for 2 seconds. Lower into full squat.
  • Return to start. Do 15 reps.

Knee Pump

Targets: Hips, butt, and hamstrings

  • Stand on step with feet hip-width apart, holding a dumbbell in each hand, elbows bent, palms facing in.
  • Lean upper body forward slightly and lunge straight back to floor with right leg (don’t bend knee).
  • Keep bent left knee behind toes.
  • Lift right leg, bringing right knee and left hand up toward chest. Lunge right leg back; lower left arm.
  • Do 15 reps. Switch legs; repeat.

Single-Leg Raise

Targets: Calves

  • Stand on step with right foot in center, left forefoot on edge (heel hanging off, but not below step level), holding a dumbbell in each hand, arms by sides, palms facing in.
  • Balancing on ball of left foot, lift right foot a few inches in front of you. Raise left heel as high as you can, then lower, keeping right leg straight and lifted throughout.
  • Do 15 reps; switch legs and repeat.

How to start a successful blog

Due to the success of ResultsBy Fitness Blog, we’ve had a lot of friends and colleagues of ours ask how to go about starting a blog. After helping a few of them get started with varying results, I would have to say that these are a few most important things to keep in mind when starting a blog:

Get your feet wet. I compare becoming a blogger to learning a new language. There is a very specific culture that you have to understand (though, not necessarily follow) in order to be successful. Once you start reading blogs regularly, and more importantly, commenting, you’ll better understand the ethos of the blogging culture, you’ll have an easier time fitting in and becoming part of the conversation.

Worry more about being good than getting traffic. While the blogosphere isn’t exactly a meritocracy, it’s very difficult to be popular without being good.  Start slow, and build a depth of quality posts before you start aiming for link exchanges. If you’re good, people will recognize you. Be passionate about what you write, stay personal and draw in the reader, so they can identify and feel as if you’re writing just for them.  The key is to stay interested yourself, if you’re interested, then will your readers be.

Write for your audience. The obvious thing to keep in mind is that you need to start a blog with a purpose. If you’re just writing about yourself, then “success” is fairly irrelevant. If you’re writing about your business, your industry, your band, or your upcoming film, you need to decide from the outset the type of content you are going to write about, how often you’re going to write and the voice you’re going to take. If those things are inconsistent or incongruent, you’ll lose your reader, you’ll lose recommendations and your blog will be less successful. Audiences want some level of predictability. If you write about advertising almost exclusively and then start writing about your cat, people will get confused and annoyed. Confused and annoyed readers do not stay around long.  Take Tim’s blog for example…we always write with you, the reader, in mind.  Tim started this blog because he wanted to vertually help people with their fitness goals. And he does just that, day after day.  Of course we have since added a few other topics, only because we’re listening to you, and responding to your questions and needs.  Our main goal was to create an online community that is wanting to live a healthier lifestyle.

Connect with your readers through an about page. One of the best ways to make a lasting impact is to connect on a personal level with your readers. That means letting them know who you are and what your background is. You don’t necessarily need an author pic to relate to your readers, but you should find some way to allow readers to connect with you on a personal as well as a professional level to develop some rapport.

Don’t get seen naked: Never launch a blog with fewer than 5 posts. In the blogosphere you typically get just one shot at impressing a visitor or fellow blogger. Too many new bloggers throw up two posts and then start working on promotion. In the world of blogging, you are selling yourself and your writing. If you can’t give people a fully dressed picture of what your blog is all about and what type of writing will be on it, then why should they throw a link your way, or subscribe to your RSS feed? When someone links to you or subscribes they’re giving a vote of confidence that your site is worthwhile, so give them something to grab on to, and let them know your space won’t be “just another abandoned blog.”

Make sure a link to your RSS feed is available above the fold. It should be obvious to anyone launching a blog, but its amazing how many new bloggers do not make a link to their RSS feed readily available. New bloggers often don’t want to devote space on their site to an RSS feed when they could squeeze in a bit more AdSense. While this thinking is understandable, it is simply wrong. The returns of having subscribers are much more valuable because subscribers drive long-term traffic organically, while an additional AdSense block provides at best a marginal short-term gain. We haven’t even started to advertise, because that is not our goal.

Finishing touches:
Ask friends for feedback on your site. Ask some of your webmaster friends to review/critique your site a few days before its official launch. The blogging world is largely comprised people who consider themselves somewhat entrepreneurial, and as a result, bloggers tend to respect (and want to help) people who are out there trying to start up their own site. By asking other bloggers to give you feedback, you put them in the role of expert and create in them a sense of ownership in your site (which means they will be more likely to give you a hand when you need it). Not surprisingly, this technique usually does provide some valuable feedback from people who have experience, if not expertise, in running a blog. But in addition, by putting your peers in the position of expert, you dramatically increase the chance that they will follow your launch and drop you a link once you get off the ground.

Patience. Blogging success does not happen overnight. Be prepared to stay dedicated to promoting your blog for the long haul. Eventually, your hard work should pay off with increased traffic and a significant growth in popularity of your blog. The key is to not give up and to stay true to what you’re writing and why.

Good luck!

Women Fitness: Get in a great shape without a gym

I have a membership at Gold’s and I love it, but some people might not always have a gym near them that is affordable enough, or they wouldn’t know what to do at the gym and they can’t afford a trainer, or simply don’t have time to go to the gym, so now you have ResultsBy blog.  We  put together a complete fit kit for under $50. The multitasking tools, toning moves, and the commitment — are all you need to get yourself in the shape you desire.  Both Tim & I have put this together just for you ladies.
fitness equipmentGet Fit Kit 
  • Resistance band (SPRI flat band, spri.com), $5
  • A pair of 5-pound dumbbells (BodySport vinyl dumbbells, fwonline.com), $12.50
  • Stability ball (Weider stability ball, kmart.com), $10
  • Gliding Discs (spri.com), $17
  • TOTAL: $44.50

band biceps curl
band biceps curl

UPPER BODY TONERS
Band Biceps Curl

 Target: Biceps 

  • Stand with right foot in middle of band, holding one end of band and a dumbbell in each hand (wrap ends of band around dumbbells and place palms over).
  • Keeping elbows by sides, turn palms forward and curl both hands up to shoulders. Do 10 reps.
  • Next, curl one hand up at a time, alternating sides. Do 10 curls on each side. Repeat combo.

Ball Flye
Ball Flye

Ball Flye

Targets: Chest and abs 

  • Lie faceup on ball with your upper back on its center, knees bent and feet flat on floor, holding one end of band and a dumbbell in each hand.
  • Extend arms straight toward ceiling, directly over shoulders.
  • Keeping elbows slightly bent, open arms out to sides, then bring them back to center. Do 15 reps.

Kick-Back
Kick-Back

Kick-Back

Targets: Shoulders, triceps, abs 

  • Lie facedown on ball with your belly on its center, holding a dumbbell in each hand, legs extended, toes resting on floor. Start with arms by sides and parallel to torso with elbows slightly bent, palms facing up.
  • Lower arms straight down until hands touch floor in line with hips.
  • Keeping head in line with neck, press arms straight up to back; lower. Do 8 reps. Rest, then repeat.

Hand slide
Hand slide

Hand Slide

Targets: Upper back, shoulders, triceps, chest, and abs 

  • Start in full push-up position (balancing on hands and toes) with a disc under each hand.
  • Keeping body still, slide left hand forward a few inches; slide back. Then slide right hand forward a few inches and slide back to complete 1 rep.
  • Keeping abs engaged, do 5 reps.

 

 

Ladies, next Sunday I will come back with more tips on working out at home. 
Here’s what’s in store for you next:
Ab Flatteners 
Butt and Leg Sculpters
Calorie Blasters

RELATIONSHIPS & FITNESS

Hi, I know we took a little break from the blog.  We’re working on Kaos and Tim’s Fit Club.  He will be writing more about it in the next few weeks.
I had no idea what to write about this morning.  So we just decided to enjoy the day and I knew something would come.  We had such an amazing day- full of fun, fresh air, some sun, great food, getting some exercise in and most of all, great company.  I love spending time with Tim.  He truly is my best friend above all.

Me & Tim at the beach

Me & Tim at the beach

We started the day with a little beach workout – together.  There’s nothing like it…spending time with your partner…and getting your workout in.  While at the beach, a woman asked me: “You guys look so happy together, what is your secret?”
Secret?  Well, no secret really…we enjoy each others company.  We love spending time together.  And we found a perfect match between fitness and our relationship.  It’s important to find something that you both enjoy to do, and keep it fresh.  Quite a few of out friends are going through some marital problems, so I’m dedicating this post to them and all the couples out there, hopefully this articles help you and inspires you a little.  And we’re always here for you.

The beginning of a relationship is marked with intense passions; the brain during young love resembles that of someone with obsessive-compulsive disorder, or addicted to drugs.  When this stage fades, couples in a long-term relationship might find their relationship more boring, just remember, things change, but don’t be sacred of the change, change can be liberating…embrace it.    To add excitement and passion to a long-term relationship, start doing new things with your partner. Great relationship isn’t forced, but it certainly worked on.  My best example were my parents, who were best friends, and yet they were madly in love.

So instead of going on a date once in awhile to the same old place, try something novel and new to help bring back the butterflies and excitement.  Cook for one another, or do a surprise dinner, invite your partner to a restaurant you both haven’t been to. We do that all the time.  You don’t need an occasion to surprise your loved one.  I did some research online and found studies of Arthur Aaron, a professor at State University of New York, who has been researching this phenomenon on couples that have been married for a long time, this is pretty interesting.

In one study, middle-aged couples were given questionnaires about the relationship and then assigned to three groups:
One group spent 90 minutes a week doing a familiar activity (such as going to dinner), the next spent 90 minutes a week doing an “exciting” activity that they don’t normally do, and the last group was not assigned to do anything in particular.  After 10 weeks, the couples were given the questionnaire again. Those that had done exciting, new dates had a much greater increase in relationship satisfaction than the other groups.   Aron and his colleagues also did another study with married couples. One group was assigned the boring task of walking across a room together, while the other group was challenged to push a ball across a floor while crawling with their wrists and ankles tied together!  After the exercise, the couples that were challenged had a larger increase in love and satisfaction scores than the “boring” couple.

It’s definitely possible to stay passionately and romantically in love; One study of couples that had been married for more than 10 years showed that their brains, when looking at their loved one, showed activity in the area of the brain that is associated with romantic love.

You don’t have to swing from the chandeliers.  Go to a beach for a workout, take a walk on the  beach, take a bike ride to see the sunset/sunrise together.  We love staying fit, so we inject our day with a lot of physical activity.  We have fun while we stay fit, what more can you ask for???!!!  Be spontaneous, don’t make plans, and see what happens. 😉

The more you invest in fun and friendship and being there for your partner, the happier the relationship will get over time. The correlation between fun and marital happiness is high, and significant.  Couples that have fun together are the ones who end up staying together and having a good, enjoyable relationship. So think of something original to do, try a new sport; take a class together; go on a guided tour; take a mini-vacation; drive to a town you’ve never been in before.  Keep it fresh, fun and remember you don’t need extravagant vacations or expensive gifts to be in a healthy loving relationship, the time you spend together is what counts!

Enjoy your night everyone!  We hope you had a great weekend. xo

HEALTHY VACATIONS: ResultsBy Destination Spa Guide

Usually around this time people start plannig trips/annual vacations.  Why not lean toward a vactaion for your body, mind & soul.  You may ask, what is a destination spa?  It is a place whose sole purpose is to help individuals develop a healthy lifestyle through:
  • healthy spa cuisine that emphasizes protein, whole grains, fresh fruits and vegetables and nutritional education
  • a full program of fitness and stress reduction classes
  • therapeutic spa treatments including massage
  • educational lectures that teach you how to bring your healthy habits back home

Destination spas usually require that you stay at least two or three nights to get the full benefit. Some require a longer stay. Prices at destination spas usually include all meals, classes and some spa treatments.

How Destination Spas Differ From Resort Spas?
Traditionally, resort spas offer spa treatments alongside leisure activities like golf and tennis. They offer some spa cuisine menu options and limited health and wellness classes, usually at extra charge.  Recently, though, the lines have been blurring. Some resorts and inns are calling themselves “destination spas” even though they don’t match all the traditional criteria, like extensive fitness programming and education. Other resort spas are taking on the characteristics of destination spas, like offering classes at no extra charge. Your best bet is to decide what you’re looking for and see who offers it.

The People At Destination Spas.
Destination spas have a spirit of camaraderie. You’re with like-minded people who share your interest in health. Many have a small number of guests at any one time and you can get to know people even if you go by yourself. Small groups go on hikes, take exercise classes, and share tables together. There is usually a high staff-to-guest ratio, and staff is enthusiastic.

The Food At Destination Spas.
Destination spas serve healthy food exclusively, but there are different philosophies. Some destination spas are geared towards weight loss, with restricted calories and strict portion control. Others have an all-you-can-eat philosophy. Many don’t serve alcohol, while others serve wine with dinner. While destination spas emphasize healthy, whole foods, it might not necessarily be organic.

Destination Spa Personalities.
Destination spas have different personalities and vary widely in size, price, setting and programming. They can accommodate anywhere from 8 to 250 guests, with an average around 60. They come in a wide variety of prices, from most budget spas that are a few hundred dollars a night to $8,000 a week.  But you can always find a place that suites your budget.

Below are a few spas we recommend, but first here is our FEATURED Destination Spa:

SIX SENSE DESTINATION SPA

Six Sense Destination Spa in Thailand

Six Sense Destination Spa in Thailand

The first wellness retreat created by Six Senses, brings together fifteen years as a global leader – to create the premier destination spa of the 21st century.  Multi-day integrated health programmes focus on preventative wellness, helping to enrich lifestyles through complete immersion into healthy and mindful living. They provide the feeling of wellbeing in a sustainable learning environment that inspires lifestyle choices, creating harmony through nourishing products, transformational treatments and passionate service.

Aquaterra Spa at the Surf and Sand Resort
In Laguna Beach – Skin care, massage (signature, therapeutic, soothing sea, head to toe, back, shoulder and neck, reflexology, maternity, couples), hydrotherapy, and body treatments

Montage Resort & Spa
In Laguna Beach – 20,000 sf oceanfront spa, salon, lap pool, fitness room, yoga/aerobics studio, boutique, 21 treatment rooms, separate locker rooms with indoor/outdoor relaxation areas, fireplaces, shower, steam, sauna, Jacuzzis, cold plunges. Services include herbal and hydrotherapy body treatments, fitness consultation and classes such as aerobics, beachside yoga and Tai Chi.

Spa Xanadu
Voted “Top 10 Spa In LA” Best day spa in San Gabriel Valley

Golden Door
Golden Door in Escondido, Calif., is a women-only spa that serves no more than 40 guests. Wooden walkways link a series of serene garden courtyards inspired by the ancient inns of Japan. It has 377 acres of Japanese gardens, orchards and waterfalls and a Japanese bathhouse. This spa emphasizes individualized service and guiding guests toward a balance of mind, body and spirit. Men are welcome during men-only weeks.

The Oaks at Ojai, Ojai, California
This is a converted inn right on Ojai’s main drag, with a real weight-loss focus. It’s about a 90 minute drive from Los Angeles. 800-753-6257

Hopefully you’ll find your perfect destination spa. Next week we will have more.  If you’re looking for a destination spa in another city/town, please don’t hesitate to drop us a question, we’ll be happy to suggest the right place for you.

Post 4th of July workout

I hope you all had a fantastic 4th of July weekend!
Our weekend was great…lots of outdoor activities — biking, walking, swimming…oh and let’s not forget the fireworks…I love living in LA and I absolutely love 4th of July.
This morning we woke up to a sun-filled not-a-cloud-in-the-sky day.  Just gorgeous.  We normally begin our Sundays with a workout .  Tim does a beach run with his “gang”, and since my knees don’t handle the running well, I usually go to the gym and do my Kaos workout there…this morning I simply didn’t feel like the gym.  It was too beautiful, so I decided to change up my scenery.

Us at the beach

Us at the beach

You don’t need much space and you can get just as good of a work out at home as you can at the gym, and sometimes even better and more effective.  Why better you ask?  Well, you can crank up the music, you can try those crazy exercises that you simply don’t dare to do at the gym, you don’t have to worry about being graceful…you can lose balance and not feel embarrassed, you can wear your shorty shorts and sports bra and not feel like the whole gym is watching your every move…is that enough?  Plus you get to mix things up and keep your body guessing, and that’s what Tim is constantly talking about – break the mundane of working out (great article by the way).  Try something new.
Sundays are also my cleaning days, so guess what?  I got to work out and clean the house at the same time.  Brilliant.

Remember you don’t need 2 hours to workout.  40 minutes of jam-packed workout is plenty, just don’t take long breaks, keep on moving.  This is what my workout consisted of:

– Started off with a little rope jumping to get my heart rate going (through out the works out I probably did 8 sets of 1 min each)
– Ran up and down the stairs about 10 times (3 sets of 10)
– 20 explosive jumping lunges (3 sets of 20)
– 20 curl presses (with 5 pounders) (3 sets of 20)
– 20 bow pulls (3 sets of 20)
– 20 wood choppers (2 sets of 20)
– 20 tennis ball scissor kicks (3 sets of 20)
– 20 side lateral raises (with 5 pounders) (2 sets of 20)
And then I finished of with a little jog around our block.
This was a great alternative and I will be doing more of it.

I have a lot of female friends who simply cannot run, don’t want to run, don’t like to run…I, on the other hand, love it, but physically cannot do it, because of my knees.  I was a figure skater and it really did a number on my knees.  So I constantly get asked what I do to stay in shape.  My personal favorite for cardio is the elliptical machine.  You get a great cardio and your butt get an amazing workout.  🙂  Other alternatives — stairs, short sprints, jumprope or even speed walking and I don’t mean that funny walk, I’m just talking about a normal walk with a little force.  So if you can’t run or don’t like to run, that shouldn’t be your excuse.

Well, I’m off.  Tim is grilling up some healthy burgers tonight, protein style.  I love being physically active, when you look great, you feel great!  I’m in the best shape of my life today, thanks to Tim.  Changing my lifestyle has changed my life.  Period.

Enjoy your evening everyone!