Jumping rope, and getting out of the gym fast.

Today I had a conversation with my sweet friend Maria.  She talked about wanting to jump rope, and was asking me for some tips after seeing a video of me doing a workout with a jumprope.  There is so much to say about jumping rope, and I will get into more detail in posts to come.....but here are some things that I think are important:

1.  It's a fast workout, that you can do (almost) anywhere.  I pack my rope when I go on vacation, or to visit my family.  When I train at the gym, I often jump for 30-60 seconds in between sets.  It's so nice to fit in a little cardio during the workout so you can be in and out...fast!

2.  It takes practice to jump rope, and it's important to be patient with yourself and know that it's not easy!  When I picked it back up a few years ago it felt so awkward!   I was tripping over the rope left and right, but with practice....I'm like a little Rocky now:)

3.  The equipment (rope) you use makes a huge difference.  If the length is off, or the quality is not great....you are making things much harder on yourself.

I'm going to break things down in future posts, and hopefully you guys will have some fun with jumping rope too.  I take mine out by the water when it's nice, or blast the music in the boxing room at the gym when it's cold.  Once you get the hang of it, it's great.  Give yourself some time to learn and I bet you will too!

One week until my photo shoot

So I woke up this morning and thought, wow!  Two weeks until my photo shoot in LA oh my goodness!  Then, getting past the initial fog of my morning sleeplessness that hangs over me in the morning......I realized that I am in fact one week away from a photo shoot.  Isn't it amazing how important even just seem to sneak up on us out of nowhere?  Even though we knew exactly when they were happening?  I'm going outside to run sprints for a few minutes, and this week I will drink tons of water, and get plenty of sleep.  No amount of makeup and good lighting hides being tired and dehydrated!  xoxo

Slow and steady wins the race

Over the years, I have realized that doing too much, can be almost as bad as doing nothing at all.  Everyone seems to join a gym right after the winter holidays, working out like crazy, only to disappear within the month.   As I walk through the locker room, I'm a little baffled by how many times I hear the phrase:  I was so sore I couldn't move!  To me, it's not necessary, nor is it healthy to feel this way.....and it would definitely hurt my motivation if this was how I felt the day after a workout.

Here's the thing:  If you want to be able to make a real, solid, lasting change in life...say, adding working out on a permanent basis....be reasonable.  I workout 4 times a week, but usually for between forty five minutes to an hour maximum.  Some days when I'm really pressed for time I get a quick, total body workout in within twenty minutes.  I look at my long term goals and commitment instead of beating myself up for cutting a workout short.  Getting in shape involves losing one layer, and slowly adding in another.....having patience, and realizing that it takes time, commitment and diligence is the most important thing.

When clients tell me they don't have the time to work out, I remind them that to start, they just need to get their foot in the door and begin a program.  Even if it's 20 minutes three times a week....that"s a great start!  Something IS better than nothing......consistency.  As my mother always said:  Slow and steady wins the race.

Treat yourself like a Ferrari

Sometimes in life, it takes a bit of figuring out to know just what you want, and what you deserve, but the way you treat yourself, is the way others will treat you too.  If you don't know your own worth, than how can you expect anyone else to see it?  Don't be shy!  Set the the tone for what you should, could and will get.....by treating yourself like a Ferrari.  Not a tired, weathered, Ford Escort.......It can become all too easy to let things slide, and forget about what you deserve, but make an effort to constantly remind yourself......You are a Ferrari!:)  xoxo

Chocolate and Peanut butter Protein Smoothie

This shake is great in the morning, or anytime you are dying for something sweet.  In the summertime, sometimes I cut the water in half (to four ounces) so that it is super thick and creamy, and it makes a great substitution for ice cream.

• 1 scoop Beverly International Chocolate Protein Powder (it tastes like chocolate cake mix, ummmm yes!!)
   +1 Tablespoon Cocoa Powder
• 1 Tablespoon Natural Peanut Butter
• 8 ounces water, or Unsweetened Almond Milk
• 3-5 ice cubes

Combine ingredients in a blender, whip, and serve!

If I'm taking my shake with me on the go, I usually put it in one of these:  These are my favorites:)  

Miss Manners visits the gym

Things at the gym would be so much easier if everyone had a touch of gym etiquette... I thought I'd write down a few things that I think are important to do at the gym, to allow others (and myself) to have a great, and ummmmmm, uninterrupted workout.  Please comment on this and tell me things that you would add:)

1.  Leave things the way you found them.  It's not someone else's job to clean up your mess.

2.  Allow at least six feet between you, and the mirror if there are dumbells beneath it.  Other people need these, and if you're too close, they aren't accessible.

3.  If someone is working, and using a mirror, don't pick up your weights and work out right in front of them.  People try to do this all the time to me, I just nicely tell them to move.  For some reason people tend to be unaware spatially.  Also try not to walk right in front of them while they are using the mirror.  Standing on one leg doing a deadlift takes some major concentration, and you breezing by them with two inches of space is enough to throw them off.

4.  If someone has headphones on, don't talk to them unless it is super important.  Any guy who tries to hit on me, and makes me take off my headphones gets a pretty evil stare!   Working, stuff to do!

5.  If someone is in the middle of a set, under no circumstances interrupt them.  They need to concentrate, and focus on the task at hand.  This one is major........

6.  If someone asks you for your help, be nice and give a few words of advice.  Going to the gym can be a little overwhelming and stressful for people.  A friendly face and a few kind words go a long way.

These are just a few of the things that I try to do when I'm at the gym.  Write in to tell me yours!

Checking things off your Nightmare List.....

Every time I hit the gym, I include one or two things in my workout from my nightmare list.   My nightmare list is anything I'd really rather avoid!  A little known secret?  Many of the exercises we can't stand doing, yield the fastest ( and dare I say hottest?) results.   Many people avoid plyometrics at the gym....they are hard, like....training to be a (hot) Navy Seal hard, but guess what?  They will incinerate fat, and flatten your stomach faster than any hour long treadmill stroll, which allows you to relax, and read a fitness mag.  For sure, include things that you like doing, but think about the things that you avoid, and why?  Sprints, plyometrics, squats....... Add in one thing you don't enjoy, or makes you "look silly" and thank me later when you're on the beach......

My favorite things.....

Exercise clothes.....what can I say?  I love them!  Half of my closet is filled with capris, boy shorts....and every style of sports bra imaginable.  Putting on a great outfit to work out, is so motivating to me.  Boston has a pretty dismal selection of workout clothes, so I usually stock up when I'm in Miami at Body Up Fitness on Lincoln Road, or online at www.bodybybrazil.com and www.sandiegofit.com.  My workout apparel choices are a little more of a Miami look than Boston, but......you only live once!

Airbrush tanning 101

I love airbrush tanning!  In ten minutes or less, I go from pale.......to bronzed and healthy looking, without the damaging rays of the sun.  Instantly my legs look smooth and evenly tan, and somehow I look one size smaller........hmmmmmm, maybe so small I should pick up an ice cream cone right after??  Haha, I just love optical illusions.......

There are a few do's and don'ts that pertain to airbrush tanning:

Do:

• Shower and exfoliate before
• Avoid machines, you need a person to do this (Unless you wish to look like an Oompa Loompa)
• Wear dark, loose clothes....the instant bronzer will rub off a bit
• Arrive a few minutes early to your appointment.  You don't want the person helping you, to have to rush!
• Apply a moisturizer daily to prolong the tan
• Know that you are going to look RIDICULOUSLY HOT with your new tan!  

Don't:

• Shower for at least seven hours after you tan
• Worry that the person airbrush tanning you is judging your figure, they see everyone!
• freak out at 11pm that you are "too tan" (is that even possible?) when you shower in the morning the instant bronzer will wash away.

Sometimes you might have to try a few different spray tanning salons to find the right one, but it's worth it.  Try it once or twice before an event to make sure that you have it just right.  xoxo

I love Brian at www.perfectan.com he is amazing at what he does, and I wish I could bring him with me wherever I travel!!! 5 stars for Brian!

Happiness is a choice:)

So, we all get hit with things that aren't happy....disappointments, arguments....you get the picture right?  But whatever you think about the most in life, or are looking at ( or focusing on with your thoughts), is the direction your life will take.  It's like the time I was in college, staring at the hottest guy in the cafeteria...whom all my friends had a crush on.... when I inadvertently walked into him, and dropped my lunch tray.  First of all, ooops!  Second, if I hadn't been staring at him like he was a delicious piece of chocolate cake, this crisis may have been avoided!

When something bad happens, make a choice.  Let it go if you have to.  Process it....then move on.  Life is too short to dwell on why, how, and when.  Just start to draw out a plan for your next adventure, map it, plan it.......and write out a whole new set of directions if you need to.  Focus on now, and what you have instead of what could be:)   It's amazing how powerful your focus really can be:)

Healthy snacks

If your life is anything like mine, a true, relaxed 30 minute meal may only happen once a day.  At any given time, I'm either running around with my two dogs, working out or making my beautiful clients even more beautiful at the salon......life is never dull.  One of the most important habits I have, is to always be prepared with food.  I eat mini meals 5-6 times a day so that I'm never starving, and have tons of energy.  Instead of filling myself up with one big meal, I am always half full.....and it makes me feel light, energetic and focused.   The tricky thing with eating, is that most of the foods that are sold as snacks, have nothing to do with real food, and won't do much for your physique, or energy.

Here are a few ideas for snacks that I give people when they ask me for ideas:

(hint....try to have as few ingredients in your food as possible!  One ingredient foods are THE best!)

• Pre packaged Raw Almonds from Trader Joe's - measured out so you can't overeat!  Perfect snack..
• Greek yogurt with berries
• Cottage Cheese
• Small handful of raisins with mixed nuts
• String cheese 
• Cut up red, orange, yellow or green pepper with hummus
• Hard boiled egg
• celery with peanut butter, or laughing cow cheese
• grapefruit (did you know it naturally helps you burn fat?   Ummmm, I'll take two please! ), apples, mixed berries.....oranges...

Just a few ideas, but notice that I've left out protein bars, granola bars, and almost any kind of food that stays "fresh" in your cabinet "forever".  These all take a little preparation, but will keep you full for longer, and help you to resist things that you just might wish you hadn't eaten:)

BTW, I always keep a small package of almonds in my purse for when I get very busy, so that I have something healthy....that way I won't get a super unhealthy snack when I'm in a bind.

xo

Botox for your Butt!! My favorite exercises for a bikini ready booty!

Okay, so first of all.....just like my mom told me....a flat butt does not look good!  Hours on the treadmill, and grinding out mindless cardio will not give you a good rearview.  Some form of resistance training is always on my to do list for getting summer ready, so I thought I'd share a few of my favorite things to do here.

1.  Deadlifts- Old school exercise that works!

2.  Lunges- Easy to do anywhere, add a medicine ball to challenge yourself

3.  Hip bridges- Simple, but effective

4.  Squats- More women should do these, they'll thank me:)

5.  Sprints-  Check out a sprinters butt compared to a marathoner.....way better.  Keep these short and sweet, sprint 50 yards (oh, and do a real track start, no seriously!  I do this right in the city and it looks so funny, but oh it works).....then walk back.  Repeat ten times.  If you are able to run for 30-60 seconds you are not sprinting.  More is not better, give it 100 percent....then it's over...fast!

So these are my top five, when I consistently started incorporating these in my training a few years ago, I noticed a drastic improvement in my butt.  Women at my gym ask me what I do, and I tell them to step off the treadmill, and add these exercises!

I'll be adding some examples of variations of these exercises I like in the next few weeks.

Magic shoes!

Ok, so first of all....the Easy Tone by Reebok, and Shape Ups by Skechers are not worth your money.  I know, I know, they both claim that they will give you firm, toned legs and a great butt.....guess what?  Just like your mom probably told you, if it seems too good to be true, then it probably is.   The shoes might make it a little harder to walk.....and ohhhhhh, did I mention they are horrible looking and you will look awful!  The only way to get a beautiful set of legs, and a perfect, lifted butt is by actually doing the work.  We'll get to that later......  In the meantime, if you want to create the illusion of leaner, longer legs, buy a pair of nude or beige heels, they'll create the illusion of a longer leg, because they blend in with your skin tone.  This is a trick that I learned in a beauty pageant, and once you own a pair....they'll be your favorite.  I just bought this pair from Charles David, and I love them! 

Eating out, and staying lean

In the next few weeks, I'm getting ready for a photo shoot. I usually try to stay within a few pounds of how I need to look....but let's face it, sometimes a delicious scone or brownie gets the better of me, and I always have a little work to do to feel completely ready to be in front of the camera. When I'm looking to lean up a little, or just maintain what I have, I still watch what I eat when I'm out. I enjoy myself, but reign in my eating so that I'm not regretful the next morning. Here are a few things I do to keep myself on track.

1. I drink 3 liters of water through out the day, and I don't skip any meals that day. No need to "save up" your appetite....you'll be so hungry that you'll eat more than you need.

2. Right before I leave for dinner, I eat an apple and drink a glass of water. It makes such a difference to sit down at a restaurant hungry, but not starving. You'll make a better choice when you order.

3. I scan the menu, and sometimes I order two appetizers instead of an entree. Appetizers are usually about the size of what we should be eating, and I tend to eat whatever is in front of me (yes, I do that too!) so I make sure there isn't as much in front of me. If I order an entree it will be protein: chicken, fish, filet mignon (no sauce, or sauce on the side) with vegetables. Don't be afraid to special order, if you ask politely...they will oblige.

4. I skip the bread basket, it's just not worth it. No nutritional value, and I want to be able to go out and stay on track.

5. I drink water, or sparkling water with a shot of cranberry and a piece of lime. When I'm trying to get or stay lean, alcohol makes it difficult. It interrupts my resolve, and adds extra calories I don't need.

6. If I am done eating, but still picking at my food because it's in front of me, I subtly waaaaaay over salt my food (hopefully while no one's watching) so that it doesn't taste good!

7. Last but not least.....dessert! Even when I'm leaning up, I still allow myself dessert once a week. This usually follow a meal that is not quite as strict as what I just described. That said, I order a large warm baked cookie, or a small ice cream sundae, and I enjoy every bite of it and I don't feel bad for a second:)

You can still have fun when you go out, and maintain (or get closer to) the physique you want. It just takes a little thought, but once you do it a few times, it will become a habit.

Cinnamon Roll Oatmeal Recipe

One of my favorite breakfasts is Cinnamon Roll Oatmeal. I make it on a daily basis, and when I'm in a pinch....I use plain Quaker Instant Oatmeal to make it more quickly. You'll be surprised how good this recipe is. Most people think they don't like protein powder, but after having BSN Dessert Protein Fresh Cinnamon Flavor, they change their minds. This is my healthy version of the prepackaged flavored oatmeal, and it has fewer carbs, less sugar, and more protein, so it will give you longer lasting energy throughout your morning.

Cinnamon Roll Oatmeal

1/4 Cup steel cut oats

1 Cup water

Just a pinch of sea salt

1 Full scoop of BSN Dessert Protein Fresh Cinnamon Roll Protein

1. Boil water (add a bit of sea salt if you like....I do:) 2. Stir in oats 3. After about five minutes, when the oatmeal starts to thicken, reduce heat and simmer for 30 4. Remove from heat and allow to cool slightly for a few minutes, then stir in BSN Cinnamon Roll. This step is very important, if the oatmeal is too hot, it will alter the taste of the protein and.....well, yuck!

Alternate quick Recipe

Substitute 1 packet plain Quaker Oats

Follow directions on box:)

Add BSN= Easy!