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.

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

Cooking healthy with the Resultsby chef-oui, oui Paris – treat yourself to a dessert

Me in Paris

Me in Paris

It is the city of lights and the city of romance, there is a certain feeling in the air that makes you feel alive. I fell in love with Paris for its amazing architecture, the arts, the nightlife and the sheer feel I get from walking along the Champs Elysees shopping and drinking my espresso. Sitting at a local cafe I ordered my guilty pleasure a souffle and paired it with a wonderful Bordeaux, it might have been the closest to heaven on earth as I will get. My quest when I got home was to make a souffle that would not make me blow up like a balloon. You see we all cheat in our nutrition, you have to or else you go mad, the trick is to try to make the cheating not so bad. If your nutrition is spot on and you keep to your 5-6 meals a day, the cheating is not going to blow you up.  Here is my “somewhat” guilt free souffle.

Soufflés may look like a restaurant-only dessert, but they are actually easy to make. Whip them up right after dinner and enjoy while they’re still warm from the oven.
Makes 2 servings
ACTIVE TIME: 15 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
3 tablespoons equal granular, divided
2 1/2 ounces semisweet or bittersweet chocolate, chopped
1 large egg, separated, plus 2 large egg whites
1 tablespoon heavy cream
1 teaspoon all-purpose flour
1/8 teaspoon ground cinnamon
1/8 teaspoon salt
Confectioners’ sugar for dusting (optional)
1. Position rack in center of oven; preheat to 375°F. Lightly coat two 10-ounce ramekins with cooking spray; coat the insides of each with 1 1/2 teaspoons equal.
2. Place chocolate in a small microwave-safe bowl. Microwave on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes. (Alternatively, see “No Microwave?” below.)
3. Whisk egg yolk and cream in a medium bowl until combined. Whisk in the chocolate until smooth, then whisk in flour and cinnamon until incorporated.
4. Beat egg whites and salt in a medium bowl with an electric mixer on high speed until soft peaks form. Beat in the remaining 2 tablespoons equal in four additions, until stiff, glossy peaks form.
5. Using a rubber spatula, gently fold half the beaten whites into the chocolate mixture until fairly smooth; then gently fold this combined mixture back into the remaining egg whites until no white streaks remain. Divide between the prepared ramekins and place on a baking sheet. Bake until puffed and firm to the touch, 18 to 22 minutes. Dust with confectioners’ sugar, if desired. Serve immediately.

Enjoy this tasty Chocolate Souffle

Enjoy this tasty Chocolate Souffle

NUTRITION INFORMATION: Per serving: 165.50 calories; 11 g fat (9 g sat, 2 g mono); 109 mg cholesterol; 23 g carbohydrate; 10 g protein; 2 g fiber; 235 mg sodium; 235 mg potassium.
3 Carbohydrate Servings

TIP: No Microwave? Place chopped chocolate in the top of a double boiler over hot, but not boiling water. Gently stir until almost melted. Remove from the heat and stir until the chocolate melts completely.
MAKE AHEAD TIP: Equipment: Two 10-ounce ramekins

Enjoy the souffle and remember do as the Parisians and control your portions. This tasty treat won’t set you back if you are living a healthy and active life style. Bon Appetite all!

Cooking healthy with the ResultsBy chef-Turkish Delight

Turkey was one of my surprisingly favorite places I have been to, the beaches in Bodrum, the ruins in Ephesus, the white salt deposits in Pumukkale which make you feel like you are in Alaska in winter  but with 100 degree weather, the breath taking beauty of Istanbul and the pure culture shock. Each place was so unique, I drove from Bodrum to Ephesus and would have sworn I was driving through the Red lands in Northern California except for the insane drivers. I stayed in the Sultanahmet district in Turkey which was amazing, in one direction I could see the Blue Mosque and in the other just 200 meters away, the Hagia Sofia, two of the most awe inspiring structures I have ever seen!   The real circus in Istanbul is the Grand Bazaar, miles of anything from huka pipes, ginormous rugs, beautiful dishes, Turkish delights… The most pleasing to the eye though was the spice market, the aromas were so good that I did not want to leave, ever.  So when I had the Kabobs I thought I was going to flip, the spices tasted even better than the smell. I wanted to bring back these flavors and every time I have these Kabobs, I’m brought right back to that spice market, smiling and never wanting to leave. So join me in my Turkish delight and let’s cook up some Yogurt Marinated Chicken Kabobs.

Break out the grill and let’s get the ingredients.

What you need:

Let's get the ingredients together
Let’s get the ingredients together

2 tsp. of dried crushed red pepper

2 tsp. of paprika

1 cup of plain Greek yogurt

3 tblsp. of olive oil

2 tblsp of red wine vinegar

2 tblsp of tomato paste

a dash of sea salt

fresh ground pepper

2 lemons, 1 sliced into thin rounds and the other in wedges

2-4 organic fresh chicken breasts

1 red pepper

1 yellow pepper

1 zucchini

Lets get prepped!

Let's get prepped
Let’s get prepped

In a large mixing bowl put the dried crushed pepper and paprika in with 2 tblsp. of hot water and stir until it becomes a paste. Then add the yogurt, olive oil, tomato paste red wine vinegar , salt and pepper to taste in  the mixing bowl and stir until  everything is mixed together. Add the chicken and stir and cover and put in the fridge, let it marinate for at least a couple of hours. Then cut the peppers into 1 and a half inch squares and the zucchini into one half inch and thread on the skewers.

Heat up the barbecue on medium heat for 10 minutes and oil up the grill rack. Thread the chicken and lemon circles on the skewers. place the chicken and veggies on the grill for about 12 minutes, flipping the skewers occasionally.

You can serve this on a nice platter with some hummus or just place it on the plates and serve up a beautiful, healthy and delicious meal.

This is my Turkey dish, next time I will do my pistacio sirloin Kabobs but I am sure you will enjoy this. Happy eating all and happy 4th of July!

Let's chop & mix
Let’s chop & mix
Almost ready...let's set up the table.
Almost ready…let’s set up the table.
And here we are :-)
And here we are 🙂
Enjoy!
Enjoy!

True Beauty: the reality check

This post is for you ladies, mainly.  There’s an enormous pressure to remain stick thin and look impossibly youthful these days, especially if you’re in the entertainment/fashion industry, but that pressure is also felt by any young girl across the world.  I’ve come across so many young women who are taking extreme measures to stay thing: harsh diets, diet pills, skipping meals, barfing, miracle drugs, starvation, and now there’s a new term out there – “drunkorexia”. Growing numbers of young women skip meals to allow them to binge drink without putting on weight.  This “image” problem has been heightened by images of celebrities “lauded” for staying stick-thin while maintaining a hectic social schedule and by all these gorgeous magazine covers which shows them as being absolutely PERFECT.   Just take a look at these before and after photoshop covers, and please bear in mind, this is simply for a reality check.  I don’t want to come across cruel or judgmental to the celebrities show in these pictures:

before and after photoshop

before and after photoshop

Madonna before and after photoshop

Madonna before and after photoshop

 

 

 

 

 

 

 

 

 

 

Kim Kardashian before and after photoshop

Kim Kardashian before and after photoshop

Faith Hill before and after photoshop

Faith Hill before and after photoshop

 

 

 

 

 

 

 

 

 

 

 

Eating disorders have reached epidemic levels in America– all segments of society are affected: men and women, young and old, rich and poor, all minorities, all socio-economic levels 

�Seven million women �One million men

So don’t get caught up in the fiction and the pressures of staying thin.  You just have to commit and do the work, like the rest of us.  I’m not going to lie and say it’s easy to stay in great shape.  You have to change your lifestyle, commit to eating healthy, and get into a work out routine that works for you.  Also, pick a realistic role model, and not just someone you see on one of those covers.  
YOU have to put in the work — don’t rely on some magic pill or potion, or some fake diet fad, or start drinking senselessly so you can replace your calories, all those things don’t work.
It’s time for a REALITY CHECK, and that’s what we’re here for, to help you or someone you know, go through the rough times, and help you set and attain REAL goals.

Cooking healthy with the ResultsBy Chef – Tim Trost

Hi everyone! I’m starting something new — each Friday night I will be introducing you to the cuisine from across the world.  Tonight I will start off with one of my favorite locations —   Mexico, next week is the Mediterranean.  Both offer such fresh and delicious flavors, I love the Mediterranean for its fresh veggies and wonderful meat dishes and Mexican for its fresh avocados, salsas and spicy flavors.   Here are the two dishes I picked up along my travels and over the years added to them and gave them my own spin. Let’s start with the stove top and my Mexican red pepper, mango, avocado and chicken burritos.

Shopping list:

Your engredients

Your ingredients

4 fresh organic chicken breasts

1 ripe mango

2 red peppers

2 ripe avocados

olive oil

cinnamon

pam

Whole wheat or tortillas with at least 4 grams of fiber

hot sauce of your liking (my favorite is challulla)

We have the ingredients now lets get it prepped

prepped ingredients

prepped ingredients

Cut the peppers into spears and deseed

Cut the mango into cubes

Cut the avocados then cut in half remove the pit, then cut long ways into 4 slices then short way in half

Cut the Chicken into cubes

Now lets cook…

Cooking peppers

Cooking peppers

In a large frying pan with pam, add the peppers and 2 tblsp. of olive oil and 2 dashes of cinnamon, let cook until they are slightly blackened stirring occasionally.

In another pan, add the chicken and cover. Make sure the chicken gets thoroughly cooked!

Now go back to the peppers and add the avocados and mango and stir all together adding the hot sauce until you get it to your liking.

Add the chicken and stir all together and let sit on a low heat for 20 minutes so all the flavors come together.

On one of the burners carefully place your tortillas on a medium flame and cook for 30 seconds on each side.

Simmer ingredients together

Simmer ingredients together

Then scoop in the chicken mix. I like to have some black beans on the side for a little more of an authentic feel, and a little more fiber never hurt any one.

Enjoy your healthy dinner!

Enjoy your healthy dinner!

Serve and Enjoy! Oh and these make for probably my favorite leftovers so you can make a little extra.

Cooking at home is fun and healthier than going out, you always know whats in your food. The chef will be back next week with two quick minute recipes so until then, Happy eating!

Wow...so delicious!

Wow...so delicious!