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!!!

Athletes up

The question I ask a lot is “What are you training for?”  While most of us are not pro athletes and never will be, training like an athlete is an amazing way to vary your workouts, make them fun and get an incredible results. I like to think of myself as a jack of many sports, some of my clients are athletes and some are just very good hobby players and I like to keep up with each in their respective sport. My training regiment is vast and has a lot of change, for basketball I do weighted plyos and agility drills, for surfing I do a lot of core and balance exorcises and for tennis, I do core and drills that increase my ability to have quick movements. I train so I can stay athletic. This week I will break down some workouts for specific sports but today I am going to talk about what every Athletic person should be able to do. When you get stuck in the gym rut, the body does not tend to reach it’s full potential, while you will get stronger and more developed the true athlete in you will not be brought out!

Body weight exercises are a great way to test your strength, an athlete should be able to 15-20 pull ups, 80-100 push ups and 100 sit ups in 2 minutes.

Explosive movements are an important element in any sport, short bursts of speed lateral and horizontal. As you know I love the sprints, also set yourself up a course and do side to side bursts. If you have a workout partner, grab a band and do resistance drills such as sprints and cone drills. Plyos are also effective in improving bursts of speed such as side bench hoppers and Russian lunges. An athlete needs strong and developed white fibrous muscles.

I gauge my endurance at 3 mile runs, if you can run 3 miles in 18 minutes or less you are doing extremely well. If you are at 18 to 25 that’s still pretty good and 25 to 30 is satisfactory, 30 and above — it is time to get to work!  The jump rope is also a great way to measure without blasting the knees, 12 minutes straight ( about the length of 3 of your favorite work out songs) is a the time to shoot for with 1 minute speed bursts every 3 minutes.

Strength training is still the foundation for me and bench, squats, dead lifts and cleans are my foundation. Benching your body weight at least 12 times is a must and the same with squats. For an athlete these to should be your foundation too and work the curls and tricep push downs around these lifts.

The core is what will give your body control, be able to stop on a dime and switch directions or give you the balance and strength needed in every sport. Plyo medicine ball exercises are a great way to develop the core (Kaos to the core has some examples). All athletes need a strong core.

This is for those of you who consider yourself to be athletes or extremely fit, most have to work up to this point. The gym is great, but add some more athletic workouts into your program and see the results. Bring some weights to the track and field, hills, stairs, soft sand, parks or even your back yard and do some new workouts. I will have some more sport specific workouts this week but to get you started test yourself on the above and improve on these movements. I promise that if you do you will be more fit and ready for any sport thrown your way!

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

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!

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.

Diets DON’T WORK!

Lana Antonova

Lana Antonova

When you want to lose weight, are you quick to run to the latest fad diet?  Often a quick 5 to 10 pounds will come off quite fast, then your old eating habits return. If you stick with it to attain your weight goal, you may still find yourself back at the same weight or higher in a few months.  The market is filled with all kinds of gimmicks and promising diets. They’re always made to sound easy and fast; like the “pickle diet”, “Miami diet”, “Hollywood Diet”, and the list goes on.  Who do you think profits from these made-up diets??? Definitely NOT you. You end up spending your hard earned cash and at the end of the day, you’re at where you’ve started in no time. I’ll share with you as to why diets don’t work.

A Diet Should become a Lifestyle, Not an Event

On many diets, you are eating the foods you may not like very much and don’t find satisfying. If you are determined enough, you may stick with it until you reach your goal. But as soon as you go back to eating normally, you will quickly gain those pounds right back.  Why diets rather than finding healthier foods you enjoy in amounts that don’t cause weight gain.

Diets Can Be Downers

The very word “diet” is depressing to many of us. We think of giving up foods that are comforting and enjoyable.  We feel deprived, alienated and alone, except for others who are dieting. Eventually we give up and enter back into the world of happy uncontrolled eating, carrying negative feelings toward healthier “diet foods.”

The Dangers of the Yo-Yo Diet Cycle

Studies are finding dangers in the yo-yo diet cycle of losing weight, gaining it back plus a little more, losing, and gaining again. It is stressful on the body systems to have wide swings in body weight.  Plus Yo-Yo Dieting May Weaken Immune System.

Control Issues

At first a diet can give you a sense of control. You are taking charge of your eating patterns. You may see success as the scale drops. But soon you are fighting cravings for forbidden foods, as well as hunger pangs and a lack of energy from the lower calorie level. Eventually you rebel against the diet and start “cheating.”

Diets Slow Your Metabolism

Your body reacts to fewer calories by slowing down your metabolism — burning fewer calories each day just to maintain your body functions. If you don’t add exercise along with the diet, you will lose lean muscle mass as well as fat and water weight. When you lose muscle, your metabolism slows down even further and you would have to eat even fewer calories per day to continue to lose weight.

If you don’t exercise and then you fall off of the diet, the weight will come back on even faster, as your body is burning fewer calories per day. Even worse, the weight will come back on as fat rather than as the muscle you lost. Your body will look even less lean and healthy.

Solution: Get Active for at least 30 min to an Hour a Day, per Tim Trost’s recommendations

Your first step to improve your health and appearance is to begin daily exercise.  And if you’re new to exercising of haven’t done it in a while, please read Tim’s following post – Back to basics.  The exercise doesn’t have to be intense — you can even pick activities you enjoy such as walking, biking, or swimming. Get your body moving most days of the week.

Solution: Make Simple Eating Changes

Start thinking of how to implement healthy eating into your lifestyle.  Don’t forget — SMMO [smaller meals more often].  That’s the key.  And watch your portions, if it doesn’t fit on your palm, it’s too much for you, referring to the protein in your life.  And don’t make any drastic cuts, like cutting out bread or pasta at once.  The drastic changes will almost always cause the yo-yo effect.  To simplify – find a 100-calorie change you can make for this week. Perhaps it is drinking one less can of cola each day, or having non-fat milk in your coffee instead of cream. Substitute string cheese or an apple instead of a bag of potato chips. Make a 100-calorie change each week for the next six weeks and you will have made a significant change in your eating habits. Don’t think in terms of depriving yourself of foods you love, but eliminate empty calories you don’t really like and find substitutes that you can enjoy for the rest of your life.

And the most important thing – eat when you’re NOT hungry.  People always think that you have to eat only when you’re hungry, when your eating patterns are healthy, you should NEVER be hungry.  Hunger means something is out of balance.  You shouldn’t let more than 4 hours go by without food/snack.  This is very important! If you need ideas for snacking or want to read more about healthy reading, please refer to this post.

By making these changes, you can tip your energy balance to building and maintaining lean muscle while burning and losing fat. This will probably be gradual rather than dramatic, but you will eventually notice clothes fitting looser, your waistline shrinking, and your energy level higher.  For example, my father came to town, he was here for only 10 days.  He’s was under an impression that you should only eat twice a day.  So he gained a little weight around his belly.  Today he put his favorite jeans on and they fell off his waist.  He couldn’t believe it.  And this was even without any exercise.  He simply experienced healthy eating.  He now understands the effects of healthy eating, and will adjust his habits accordingly.

I’ve always struggled with weight myself, but NO MORE!  I eat what I want today, I don’t DIET, I don’t deprive myself from any foods.  I eat small meals, 6 times per day, two of them are snacks, of course.  I even eat pizza, ice cream, and cakes!!! But I exercise at least 4 times per week and I drink a lot of water and green tea.  My metabolism is faster in my 30’s than it was in my 20’s.

Just incorporating healthy eating and understanding that your eating habits should become your lifestyle – rather than gaining a few pounds each year, you will be losing a little weight each year. Friends who haven’t seen you in awhile will be impressed by the difference. Best of all, you will not have shocked your body with a deprivation diet, but instead have been feeding it appropriate amounts of better food while giving it the exercise it needs for health.