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.

Same same but differant

I don’t want to seem to be neglecting the women on these workouts, and in all honesty I am not in most ways. Same same but different was a line I heard probably about a million times when I spent time in Thailand, I really got the meaning of it when I applied it to my clients workouts and nutrition. You see, men’s and women’s eating routines in general should be pretty similar, 5-6 meals a day and the calories in each meal vary for what your goals are. If you are a 130 pound 5’6″ woman, you are not going to have the same amount of calories as your 6’2″ 190 pound boyfriend or husband. Portions are one of the biggest downfalls in women’s and men’s fitness program. I understand that most people are not going to measure 1 cup of cereal or oatmeal in the morning but when you pour that heaping bowl, 200 calories can quickly turn to 400 or 600 calories, and heaven help you if you are relying on restaurants to give you the “correct” portion size. To curb your night time cereal or pinkberry cravings make sure that you do get breakfast and snacks, this will help subside that night time bug.

A couple of the biggest differences between man and woman’s bodies is the where we store fat and the amount of muscle we naturally have on our bodies. The reason why women get cellulite is because they store their fat in between the muscle and the skin, thus giving skin dimples. So ladies, it is important that you do hit the weights too, if you want to rid yourself of the skin dimples and under arm (tricep) jiggle. The muscle you build will smooth out those dimples and give you smooth skin. I am not saying give up your spin class or boot camps but your classes are a supplement to your workouts because it is just as important for you to switch up your workouts as it is for us, guys. The good news for you and bad for us is that we store our fat in between our muscle and our organs giving us more heart attacks and other organ problems, so guys don’t forget your cardio and girls please try not to stress us out!  So “naturally” women are built up of 23% muscle and men 52%, hence harder for woman to “naturally” build as much muscle. Why is this important, well ladies this means that in most cases you are not going to bulk up like Arnold and if you are watch your calorie intake and lighten up the weights and go for a few more reps. Also you may not get as fast as results as your man because muscle burns fat and men naturally do have more muscle so do not get discouraged because the weight will come off.

I also know that comfort ability plays a huge part in woman’s fitness, generally speaking most women (or guys for that matter) are not going to do things in the gym that make them uncomfortable. So if you do not like to jump rope – hit the eliptical, bike, stair stepper or treadmill instead or practice the exercises that you are uncomfortable with at home until you perfect it, then take it to the gym and feel like a pro. Do not let the word power-lift scare you either, dead lifts with barbells, straight legged dead lifts, squats, bench press and kettle bell exercises are just as effective for women as they are for men. Mix them up with your tricep push downs and curls, use dumbbells for the dead lifts and presses to. I promise you will feel the muscles working in a good way.

Look back at some of the routines I have thrown up or find some other good weight programs, high speed and intensity applies to you just as much as it does to me (just a little less weight), do your plyos and jump rope because in the end we are all same same, but different.

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!

We are back baby!

We took a week off to regroup and get the juices flowing again but are back with a vengeance! It is time to break out the weights, bands, kettle bells, soft sand, medicine balls and mix it up into some workout stew. I hope you have been doing new workouts and eating healthy. Today I want to chat about making the workouts turn from being a chore to becoming something that you look forward to doing. I have talked about many ways to motivate, switch up and make your workouts more fun or interesting but the nuts and bolts of it is making the workouts something you want to do because goals will not be reached if you are just going through the motions. I have been on a bit of a war path this week with my clients about this issue, because it is my job to get them to that point where they don’t know what the workout is going to be like when they come in so it is exciting. The point I am trying to make is with all the equipment, knowledge and variety out there, how can you not be ready to try new things and have your body get more fit? This week and next, I am going to hit you up with some new workouts and recipes, so lets get this started.

Here is a quick little gym workout to get you on with your day.

This one is for time, don’t waste any so you have 45 minutes to go through this circuit as many times possible.

(Guys workout)

Bar bell bench press 12-20 reps, dumb bell dead lifts 12-20 reps, bar bell shoulder presses 12-20 reps, medicine ball oblique exploders on bench 25 reps, Incline bench press 12-20 reps, cable wood choppers 20 reps per side.

After 35 minutes go to the treadmill and do 30 second sprints and 1 minute light jog intervals for 5 sets

(Gals workout)

Straight legged dead lifts 15-20 reps, single leg bench step ups 15-20 reps per leg, dumb bell scull crushers 15-20, dumb bell snatches 15-20 reps, bicycles for core.

After 35 minutes go to stair stepper and do 1 minute on high speed double steps and 2 minutes low speed for 5 sets

Just a little sample Kaos workout for you all.

The ability  to workout is a gift and should be enjoyed, you only get one shot at this thing called life so make the best of it. I always ask my clients what are you training for? So what is it.

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.

Kaos throw back workout

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Hello

Nostalgic for my childhood being that I just turned 34, I decided to take this workout back to the year of my birth, 1975.  Donning my short shorts, 70’s Sunnies and my meshed hat I charged to the original muscle beach in my old car.  Armed with my white legs, a jump rope, my workout band and the will, I was ready for my workout.  Sometimes it can be motivating to get a different kind of workout and we here at resultsby are all about switching it up.   Join me in a 70’s workout (shorts and hat optional) and let’s get those muscles movin’.

This workout is all about time, give yourself 30 minutes of movement and stay in 1 circuit repeat as many times as you can in that 30 minutes.

Jump rope 1 minute, varied grip pull ups, wood choppers, max set of  push ups,  max set of dips dips or bench dips, 20 Russian lunges, rope climb, hanging leg raises.

If you keep your body moving on this workout for the complete 30 minutes you will be sweating bullets and your body will be pumped. If you cant do all the exercises you can substitute with others (for pull ups use the band and do pull downs or low rows, push ups go to your knees and do them or use the band and do chest flys, hanging leg raises you can do bicycles or flying V’s which is demonstrated on Kaos on the fly) When you don’t feel like going to the gym grab a band, a jump rope and your will to workout and make the world your gym, make it fun and your body will change and you will stay motivated I promise!

Don't forget your breakfast/pre-workout meal

Don't forget your breakfast/pre-workout meal

Get it started

Get it started

Hit and hold at the top; squeez at the top

Hit and hold at the top; squeez at the top

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Change up the grip

Change up the grip

Kaos to the core - wood choppers

Kaos to the core - wood choppers

Different excercises = changing the body

Different excercises = changing the body

Don't forget your post-workout meal

Don't forget your post-workout meal