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!!!

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

Oh yeah, it’s Fiber time

I know, I know it sounds boring and you have heard all about it, but fiber is one of the greatest ways to shed the extra pounds and stay lean.  Just by adding 5-10 grams of fiber a day you will lose the weight and feel great.  The average person is recommended to get 25 grams of fiber a day, shoot that up to 30-35 and you will keep your body regular and stay fit. Sadly, the average American does not even get half that, because a Big mac has very little.  There are so many other effects of adding fiber to the nutritional program such as lowering your cholesterol, prevention of cardiovascular disease, prevention of cancers and controlling weight gain, so when you’re ready to alter your life style, this would be one of the first things to add.  There are a lot of foods high in fiber so in all honesty it is not that hard of a change. Here is a list of some of the best sources and the amount of fiber in each:

Fruits:

Apple-1 medium-5 grams of fiber. Easy snack with almond butter, fiberlicious

Banana-1-4 grams of fiber. In your cereal or oats in morning

Blueberries-1 cup-4 grams of fiber. Throw on a salad or oats

Grapefruit-1 half-6 grams of fiber

Orange- 1 medium-3 grams of fiber

Pear-1 medium-5 grams of fiber

Rasberries-1 cup-8 grams of fiber

Strawberries-1 cup-4 grams of fiber

Vegetables:

Avocados-1 medium-12 grams of fiber. Use on sandwhiches instead of mayo

Beats-1 cup-3 grams of fiber. Composed beat salad anyone (Recipe in cooking healthy 4th of July

Broccoli, cooked-1 cup-4 grams of fiber

Cabbage-1 cup-4 grams of fiber

Corn-1 cup-5 grams of fiber. Delicious when cooked and used as a side dish with steaks.

Green beans-1 cup-4 grams of fiber

Peas-1 cup-9 grams of fiber

spinach-1 cup-4 grams of fiber

Sweet potato-1 cup-6 grams of fiber. Better tasting and better for you than the regular potato

Grains:

Whole wheat bread-1 slice-2 grams of fiber

Rolled oats-1 cup-12 grams of fiber

Whole wheat pasta-1 cup-6 grams of fiber

Brown rice-1 cup-8 grams of fiber. Black beans and brown rice in a bowl with 6 oz of chicken breast, easy and nutritious.

Beans and nuts:

Almonds-1 oz-4 grams of fiber

Black beans-1 cup-15 grams of fiber

Flax seeds- 3 tblsp-7 grams of fiber. Ground and put on salads and oats

Garbanzo beans-1 cup-6 grams of fiber

Kidney beans- 1 cup-13 grams of fiber. A salad bar favorite

Lentils-1 cup-16 grams of fiber

peanuts-1 oz-2 grams of fiber

Pistachio-10z-3 grams of fiber. Next cooking healthy: pistachio crusted sirloin kabobs

Soy beans-1 cup-8 grams of fiber

Walnuts-1 oz-3 grams of fiber. Chopped and put on spinach, strawberries and 6 oz o chicken

When starting your new healthy life style or just trying to get a little leaner adding fiber to your nutritional program is an easy and effective way to start. Try to get your fiber from whole foods, because last I checked you cant put an apple in a pill. By having 5 grams with every meal you will see and feel the difference. With any nutritional program balance is key. We here at results are going to keep loading you up with as much info as we can to make changing your healthy lifestyle or adding to it as easy as possible, have a great day everyone.

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!

Kaos to the core-Amazing abs

The first thing you need to know when training the core is what it consists of, because knowledge is the key and by just doing crunches till you are blue in the face isn’t going to give you a strong developed mid-section. A common misconception about the core is that it consists of only the abs and obliques — the core also consists of the lower back, pelvis region and also the lower chest, so having a large arsenal of different exercises for that core is going to give you all the creases and muscles you want for a defined, strong and “show-off” mid-section that will be the envy of all your friends. Functional ab exercises are very athletic exercises that will help you with everything from simply standing up to swinging a golf club, a tennis racket and running. Here are some of my favorite functional ab exercises.

1. Wood choppers

2. Cross body snatches

3. Cross bows

Let’s get into weighted abs, these will get deep into those abs and really build the muscles. Depending on what equipment you have in your gym, there are a wide variety of weighted exercises you can do. Her are a few that I know you will have the equipment to do.

1. Cable push downs

2. Cable oblique push downs

3. Medicine ball pass offs

“Slow it down”  – These are words I have heard a million times while training the core, while you do feel the “burn” more while doing abs slowly, explosive movements are also a very effective way to build strength and speed in the core. The medicine ball is a great way to get those explosive movements. Here are a few of the exercises I do regularly with myself and my clients.

1. Ball tossers

2. Oblique tossers

3. Wall explosive throws

4. Single leg floor slams

A little more traditional approach to the abs with a little twist, these are not your regular crunches and will give you a little variety from the norm.

1. Tennis ball between the leg hand offs

2. V-Crunches

3. Hanging leg raises

4. Reverse crunches – open legged to closed

5. Boat pose

Another way to to work that core is with balance based exercises, such as on a bosu ball or simply by standing on one leg, or doing single arm exercises. While you are not going to build much mass on these, they are  great ways to activate the core and switch things up.

1. Single leg side laterals

2. Single leg dumbbell curls

3. Bosu shoulder presses

4. Bosu squats

5. Single arm chest presses

6. Single arm shoulder presses with a twist

As you may already know one of my favorite ways to activate my core and build a lean strong mid-section is sprints. There are many ways to vary a sprint workout from soft sand, hills, stairs, treadmill and regular track and field. Work your way up to the hill sprints, stairs or hill sprints. The treadmill is a good way to do that, it is easy to control the incline and speed to track your improvement, also on a regular track 100 meter sprints and walk 100 meters for as many sets as you can to start and working your way up.

With a strong core you will be more athletic, stronger, faster and just be able to do daily activities better. We are trying to load you up with as many exercises as we can so that you will see and feel the change, to achieve the goals you want it is best to have a wide variety of exercises. Happy 4th all!

Thank You All!

I want to thank you all for the birthday wishes, I still feel like I am 20 but am now 34, UNBELIEVABLE. This is an exciting year for Results By and Kaos! I will be writing more workouts and nutrition (Tommorow is a all about the core), and look for more guest authors, this year will be bigger and better. We are also coming out with the Kaos which will be our first piece of equipement and also a video so look for that in early 2009. I love the family feel we are building here and hopefully we can help in getting you to reach all of your fitness goals. That is all , I am off to go enjoy the day. Have a great Wednesday!

Happy Birthday Tim!

I got up super early to get this quick post in.  It’s Tim’s Birthday today…let’s help him celebrate it!

HAPPY BIRTHDAY TIM!

HAPPY BIRTHDAY TIM!