HOLY MOLY What an amazing workout!

I know I haven’t posted in a long time.  Been way too busy.  I just wanted to quickly write about this bootcamp I just “enlisted” in.  It’s called Warrior Fitness Bootcamp, 29 W. 35th street.  If you want to get into the best shape of your life, you MUST try it.  They’ll let you do 3 intro classes for $60 and after that it’s pretty expensive, but I have to say, it’s a sick workout.  Coming from someone like me, who has pretty much done it all, you really should take my word for it!  This sounds like I’m doing an ad for them — really, I’m not.  They don’t even need it.  Seems like the word is out, the noon class was packed today.  Give it a try, you won’t be sorry!!!!

Advertisements

Weekend Warriors

It’s easy to eat well during the week.  You go to work, have a small breakfast, eat a salad, and go home and eat a (hopefully normal) dinner.  If you’re busy during the day, you don’t have time to munch munch munch.  Then Saturday and Sunday come and it’s like you’re a pig at the trough.

It’s really hard to combat these weekend habits, especially when you have parties, dinner plans, friends in town, etc.  It’s also just easy to hit the fridge or the pantry!

When the weekend hits, make sure you’re armed and ready for nutritional combat.  Here are true examples of some mistakes I’ve made and lessons learned.

Don’t go to a kid’s party hungry.  Chances are there will be cheesy chips, snacks, chocolate cupcakes, and anything and everything else you probably wouldn’t have normally eaten that day. Hopefully, if you’re going to an adult party, there will be more sensible food choices.

Don’t drink so much that you’re going to suffer from a nasty hangover.  You’ll want to fill your body with grease and all sorts of nasty crap, just to try and get rid of the hangover.  It’s not going to work, and you’ll just feel worse.

Don’t work out on a completely empty stomach.  Here’s an experiment.  Eat lunch.  Wait an hour and a half.  Go for a run.  Bet you won’t be hungry again until dinner.  Conversely, if you exercise on an empty stomach, you’ll be more likely to pig out afterwards.

Happy weekend-ing everyone!  And Happy Passover and Easter!!!

Upper Body Blast

Having four weddings this spring/summer has been motivating me to pump up my arms.  What’s the fun in wearing strapless if you’ve got nothing to show for it?  I do so much leg-related “stuff” during the week, I ususally try to keep Saturdays for upper-body.  After a 3-mile run (typical for me anytime I’m in the gym with no class), here was today’s workout.  Bore, I know, but NYSC has OLLLLD Melroses on demand.  It’s like heaven.

3 sets of each duo

Bicep curls – 7 full, 7 top, 7 bottom

Shoulder Presses

100 jumps w/ jumprope

Lateral shoulder raises w/ lunges

Pushup w/ row

50 Jumping Jacks

Tricep Pushups

Chest Pushups

100 Jumprope

Hammer Curls

Tricep extensions

100 Jumprope

Multiple ab sets

 

 

Calorie Crunching Tips For Dummies

Well, not really for dummies.  But who doesn’t want to burn a few extra calories during the day?

My general rule for working out is why do lying down or sitting down what you can do standing up — with the exception of course of all your core exercises.

You also might want to think about combining exercises.  Add a squat or a with your shoulder press.  Add a lunge with your bicep curl.  You’ll feel your heart rate jump and you’ll get more done in a shorter period of time.  Another thing you can do, if you have the space, is move around!  Walking lunges are so effective if done right and great for getting in some cardio!  Always try to work in some cardio in between weight sets, especially if you don’t have time to do cardio and weights.  I often go to the gym on the weekends and I’m in and out in an hour, doing three sets, cardio, three sets, cardio, etc.

As always, feel free to email me with questions!

I Hope No One Feels This Way About Me!


Although I am still in great shape since being a high school football
cheerleader 43 years ago, I decided it would be a good idea to go ahead
and
give it a try.

I called the club and made my reservations with a personal trainer named

Christo, who identified himself as a 26-year-old aerobics instructor and

model for athletic clothing and swim wear.

Friends seemed pleased with my enthusiasm to get started! The club
encouraged me to keep a  diary to chart my progress.

________________________________

MONDAY:

Started my day at 6:00 a.m. Tough to get out of bed, but found it was
well
worth it when I arrived at the health club to find Christo waiting for
me.
He is something of a Greek god– with blond hair, dancing eyes, and a
dazzling white smile.  Woo Hoo!!

Christo gave me a tour and showed me the machines. I enjoyed watching
the
skillful way in which he conducted his aerobics class after my workout
today. Very inspiring!

Christo was encouraging as I did my sit-ups, although my gut was already

aching from holding it in the whole time he was around. This is going to
be
a FANTASTIC week!!

________________________________

TUESDAY:

I drank a whole pot of coffee, but I finally made it out the door.
Christo
made me lie on my back and push a heavy iron bar into the air then he
put
weights on it!  My legs were a little wobbly on the treadmill, but I
made
the full mile.  His rewarding smile made it all worthwhile. I feel
GREAT!
It’s a whole new life for me.

_______________________________

WEDNESDAY:

The only way I can brush my teeth is by laying the toothbrush on the
counter
and moving my mouth back and forth over it.  I believe I have a hernia
in
both pectorals.  Driving was OK as long as I didn’t try to steer or
stop. I
parked on top of a GEO in the club parking lot.

Christo was impatient with me, insisting that my screams bothered other
club
members.  His voice is a little too perky for that early in the morning
and
when he scolds, he gets this nasally whine that is VERY annoying.

My chest hurt when I got on the treadmill, so Christo put me on the
stair
monster.  Why the hell would anyone invent a machine to simulate an
activity
rendered obsolete by elevators?  Christo told me it would help me get in

shape and enjoy life.  He said some other shit too.

_______________________________

THURSDAY:

Asshole was waiting for me with his vampire-like teeth exposed as his
thin,
cruel lips were pulled back in a full snarl.  I couldn’t help being a
half
an hour late– it took me that long to tie my shoes.

He took me to work out with dumbbells. When he was not looking, I ran
and
hid in the restroom.  He sent some skinny bitch to find me.

Then, as punishment, he put me on the rowing machine– which I sank.

_________________________________

FRIDAY:

I hate that bastard Christo more than any human being has ever hated any

other human being in the history of the world. Stupid, skinny, anemic,
anorexic, little aerobic instructor.  If there was a part of my body I
could
move without unbearable pain, I would beat him with it.

Christo wanted me to work on my  triceps.  I don’t have any triceps!
And if
you don’t want dents in the floor, don’t hand me the damn barbells or
anything that weighs more than a sandwich.

The treadmill flung me off and I landed on a health and nutrition
teacher.
Why couldn’t it have been someone softer, like the drama coach or the
choir
director?

________________________________

SATURDAY:

Satan left a message on my answering machine in his grating, shrilly
voice
wondering why I did not show up today.  Just hearing his voice made me
want
to smash the machine with my planner; however, I lacked the strength to
even
use the TV remote and ended up catching eleven straight hours of the
Weather
Channel..

________________________________

SUNDAY:

I’m having the Church van pick me up for services today so I can go and
thank GOD that this week is over.  I will also pray that next year my
husband will choose a gift for me that is fun– like a root canal or a
hysterectomy.  I still say if God had wanted me to bend over, he would
have
sprinkled the floor with diamonds!!!

Embrace the Cold!

Cold weather?  No problem!  This is just giving you more time to get your arms super buff before you have to shed your sweaters!  There is probably nothing less attractive than flabby arms.  Even if you can’t get to a gym, you can get your upper body in tip-top shape by June.  Just follow these simple exercises:

3 alternating sets of each duo

7s (using a body bar or hand weights, do 7 full bicep curls, 7 just the top, and 7 just the bottom)

15 Shoulder presses starting with your arms at 90 degrees

20 Tricep dips on floor (if you’re feeling strong, lift a leg)

15-20 Pushups (get off your knees g-ddammit)

15 Tricep extensions

15 Front Shoulder Raises

15 Lateral Shoulder Raises (use lighter weight for this, hold last one up)

15 Back extensions (heavy weight for this one)

In the market for a new bathing suit?

Lots of people know my issue with wearing the mom-kini.  I just can’t do it.  Having just returned from my first child-friendly vacation, I’ve seen more than my fair share of them.  Maybe they work for some people, but for me, they make my worst features look worse and hide my good features.  Nope, for me it’s just a plain old regular bikini, preferably one that doesn’t cut into the hips, and one that I can mix n’ match top and bottom sizes.

I am also highly aware of the secret department store and boutique lighting that make you look super-awesome.  In this boutique near my apartment, they have the skinny mirrors and the sexy mood lighting to boot.  It’s enough to trick anyone into thinking they’re Megan Fox.

Check out this article from NY Mag on different places to look for a new suit.  I also highly recommend…wait for it…Target.  They have an amazing selection of good-quality bathing suits and no one ever has to know where you got them.  I’ll never tell!  They’re also great for stylish workout clothes that you can buy without breaking the bank (not everyone can outfit themselves with Lulu!  I know I can’t).

Vacation Strategy

Anyone who hangs out with me on a regular basis knows how psyched I am to be going on a real vacation.  When I was a kid, vacation meant a week of eating everything in sight, and ice cream, ice cream, and more ice cream.  I wasn’t entirely deprived of all junk food at home, but my parents did run a pretty tight ship unless we are away.

In my adult, wiser, fit, smarter life, I’m aware that a vacation full of sloth, daiquiris, and no exercise for a week can return you home to jeans that won’t welcome your bloated waistline.  Been there, done that.  I’m not saying that you should be a total bore on vacay, but I am saying that taking the attitude, “I’m on vacation, I’ll workout and eat right when I get home,” is NOT the way to go.  Simply because then you get home, you’ll replace your great vacation memories with not only having to go back to work, but you’ll have to work that much harder to undo the damage you’ve done on your week off.  You know that people can gain up to 5 lbs. on a week long bingeful vacay?  Think of that the next time you order that third strawberry margarita (which by the way, can have over 500 calories).  Three of those, and you’ve almost slurped up what your normal calorie intake for the day should be if you’re trying to lose weight!  Before you stop reading because you think I’m a total non-believer in all things fun on vacation, take in these helpful tips for indulging while you’re away, but avoiding feeling like crap when you get home.

1)  Avoid the buffet.  Gross.  Aside from the fact that kids and adults alike put their grubby, beachy hands all over everything, know that most people take way more than they should normally consume and end up consuming it all anyway.

2) If you must DO buffet, stick to the healthier options like fruit, salad, veggies (hopefully) grilled proteins, avoid any cheesy gooey mystery carbs!

3) Don’t skip breakfast and head right to the beach or pool.  I don’t know how many times my first meal has been a pina colada, or 5. Bad move!

4) Unless you’re in some awesome remote place in Europe, there are going to be opportunities to work out.  Take them.  An hour of exercise at least two or three times while you’re on vacation will make you feel so much better about yourself!

5)  Book some adventure trips.  Zip-lining, hiking, mountain biking etc. are all really fun ways to see the sights and get some exercise in!

6)  If you’re near a market, see if you can purchase some healthy snacks to stock your room with!

7) As always, don’t forget to drink water, wear plenty of sunscreen, and have FUN!

At home workout, part deux

Naptime is workout time in my house.  Luckily, my daughter will still take nice long ones for two hours or more.  Here’s a great workout you can do in under an hour.  Again, you need moderate hand weights and get yourself a jump rope!  They’ll bring you back to childhood, and they’re a great workout!

Warm up

Jog in place, 100 jumping jacks, 50 mountain climbers

50 pushups

hold plank 1 min.

stationary lunges with 10 lb. weight, hold 10 sec., 10 small pulses

pistols (sit on low bench or table with one leg up, like a pistol)

side lunges with 10 lb. weight (10 each side)

pistols

Jump Rope 1 min.

 

(2 x)

squat w/ 10 – 12 lbs. at shoulders

12 dead lift, bicep curl to shoulder press

50 jumping jacks

 

3x

bicep curls

shoulder press

jump rope 1 min.

 

3x

tricep push ups (on knees if you can’t do toes)

20 dips

10 renegade rows (plank position on hands – pull up weight on each side)

 

50 sit ups

20 leg raises

50 flutter kicks

20 Russian twists with weight

Superbloat!

In the aftermath of beers, chips, and chili, you might find yourself feeling a little puffier than usual today.  Consider the Superbowl the last hurrah, or the final chapter of your holiday weight gain.  Now is the time to really start getting in gear for the warmer months.  I know that it’s hard to believe that you’ll ever be wearing short sleeves again with all this snow on the ground, but the last few days of mild weather has really got me thinking!  If we start now, we have so much more time to get into tip-top shape!

So, make a plan for the spring.  Starting now, pump up those workouts and  fix, I mean really FIX your eating habits.  Whether it’s just little teeny fixes like not snacking between the time you get home from work and dinner (that’s my personal fix) or big fixes like limiting carbs and increasing protein.  Only you know your body and you know what you need to do.

As always, feel free to email me questions through my website.  Everything will be kept anonymous!