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Tag Archives: Fitness Divas
There have been times when I’ve been lying on my couch watching The Biggest Loser and thought, “Sure I’d work out that hard if Bob Harper was training me.” Be careful what you wish for!
I recently came across a new workout series from the trainer: Bob Harper Inside Out Method: “Pure Burn, Super Strength.” I decided to give it a whirl.
The warm up starts off innocently enough with head rolls and toe touches. Then suddenly, Bob has you on the ground doing push-ups. Push-ups? In a warm-up? Yes, Bob does it like that.
And then it begins… 60 minutes of non-stop, multi-compound weighted exercises that punish every major muscle group in your body. There are squats coupled with bicep curls and overhead shoulder presses into burpees; lunges with bent-over rows and tricep extensions and plenty of ab work. But the true killer is the push-up to weighted T-stand. After that set, you truly do feel the burn radiating from inside your body out! This is the only program I’ve seen where you can actually see the participants suffering through the moves with you — they are gasping for air and covered in sweat 10 minutes in!
The DVD is genderless – this program can be done by men and women. In fact, I actually did it with a buffed guy friend of mine. He started with 12 lbs. dumbbells, but soon had to switch them out for a set of tens. Yes, the DVD is that intense. And it’s so worth it.
The DVD is part the Inside Outside Method series. Also available: “Body-Rev Cardio Conditioning,” “Yoga For The Warrior” and “My Workout.”
Bob’s also recently introduced two kettlebell programs to the mix. You can pick up any of the collection here.
Fitness Gal had to do some reprimanding this week. Turns out TV DivaGal hasn’t been as diligent as she should with her NYLean25 workouts.
Here are some of her excuses: “I don’t have time to get to class,” “I don’t get up early enough to work out,” “I’m just tired.”
You know Fitness Gal doesn’t have time for any of these! So I called up Robert Brace, founder of NYLean25, to find out how TV DivaGal can get back on track.
“The first thing is not to beat yourself up. Everybody has a time when they fall off the wagon,” Robert says. “They overeat and don’t attend class and then say ‘What’s the point?’”
The point is “that breakdown, it’s temporary,” Robert reassures. “The key is to get to a place where you’re consistent.”
Robert suggests returning to “whatever you’ve done in the past that has been effective. Start with that so you see results quicker.”
And the fastest way to see results? “Interval training. It’s how you’ll see changes in the shortest amount of time, and you’ll be motivated to stick with it.”
Most importantly, Robert says, is that “fitness is a journey, not a destination. You’ve got to look at fitness as a lifetime process.
You hear that TV DivaGal? So get back to that class!
It’s TV DivaGal here, taking on that NYLean25 challenge. I’ve already given you a taste of the short, but intense workouts from NYLean25 creator Robert Brace. Now it’s time for the harder part – the diet!
If you want to truly get lean, what you eat is just as important as how you work out. Robert has laid out two plans for us to follow. The “Options Diet” is a list of healthy choices designed to help us reduce our caloric intake and still feel satisfied. There are high fiber, low carb breakfasts that fill you up and fuel your body throughout the day, like yogurt topped with wheat germ, blueberries and almonds; lunches and dinners that encourage meals with lots of dark salad greens — much richer in nutrients than the traditional iceberg lettuce — and broth-based soups; and protein-rich snacks like celery with peanut butter, cheese with a few apple slices and smoked salmon on cucumber slices. Of course, after the conference weekend I’ve had, I need something a little more intense. That’s where the “Turbo-Charged Fat Burning Diet” comes in.
For 14 days, Robert strips down your fat, sugar and carbohydrate intake, and boasts protein-based foods to provide you with energy. Mainly, it’s eggs whites, vegetables, lean proteins like chicken and fish, and cottage cheese eaten in small portions throughout the day. “By keeping carbohydrates, fats and sugars low, your body will burn your excess body fat for energy, helping you lose weight and get lean,” Roberts shares. Stick to water, plain tea and zero-calorie/sugar drinks while on the plan. Robert also suggests drinking an 8oz of water with a scoop of whey protein added before and after his workouts.
This isn’t an easy program, so I have recruited a few friends to give it a try with me. Check out our progress right here at DivaGalsDaily.com. Bon appetit!
photo credit: Simon Howden/FDP.net
Hey Fitness Gal readers!
You know that the first day of summer is only 12 weeks away? Has that bikini of yours started creeping to the top of your drawer? I know mine has, which means it’s time for me to hit it hard.
I’m not the only one who thinks so. Celebrity fitness Guru Robert Brace, creator of NYLean25™, has challenged a few of the DivaGals to try his program for the next four weeks.
As you know, we New Yorkers are pretty busy, so Robert, a classically trained dancer, has developed a 25 minute, three times per week workout regime of cardio-based intervals, toning and muscle confusion, good form and posture and an eating plan — all the elements you need to turn your body into fat burning and sculpting machine!
Over the next month, I’ll be blogging about my progress and sharing with you some of my favorite moves and eating tips from Robert’s program. Want even more? If you are in the New York City area, you can drop in any of Robert’s classes and join me for a workout (get the schedule and pricing plans here).
My challenge to you is to start your own body-changing journey with me as I take on Robert’s. Let’s get NYLean together!
Keep It Moving, No Matter What!
photo credit: Courtesy NYLean25
If you live in the tri-state area you may have caught our own DivaGal, Fitness Gal Sakeena Nicole, modeling discount fashions in honor of Daffy’s 50th anniversary celebration on PIX 11 Morning News (when you got a body like hers, you look good in anything!).
Sakeena rocked a military look inspired by Gwyneth Paltrow’s Burberry – at a fraction of the cost. Her Supply and Demand jacket is just $29.99!
We loved the look, but what we loved even more what running into the Beekman Boys who were also featured on the morning broadcast. You may recall the cute couple has their own reality TV show about their farm in upstate New York. And yes, they know how to make a morning news segment pop – they brought baby goats!
Make sure you tune in for the second season premiere of The Fabulous Beekman Boys, airing tonight, Tuesday March 22 at 10 p.m. on Planet Green.
photo credit: Lainy Productions
Have you ever said the following, “Oh how I wish to have sculpted legs?”
Sometimes it seems that our legs are harder to work than our lower abdomen (and we all know that is one hell of a body part!).
It can be embarrassing to wear fun, sexy spring wear with flabby legs peeping through. The answer is to sculpt, sculpt, sculpt!
And now you can with Fitness Gal’s secret workout weapon for working out your legs. This workout will put the “short” in short shorts and the “mini” in mini-skirt. All you have to do is Spin!
That’s right, just sign up for a spin class at your local gym. Through intervals, circuits, hills and sprints, along with 20 or so other people on stationary bikes, you get a real leg workout.
The cardio alone for nearly an hour helps to melt away fat, but the fact that your legs are doing all the work makes Spinning an even more desirable option. Be sure to move your upper body as little as possible to allow your quads to take the brunt of the workout. Keep your abs engaged while pedaling and push down on the pedal with a flexed foot. Breathe in through your nose and out through your mouth on each cycle, and don’t forget: hydrate, hydrate, hydrate!
After a few weeks of spin classes you will start to see well-sculpted legs. How cool is that: Get on bike – burn calories – and get off looking thinner with fabulous sculpted gams!
Stay tuned for your next Spring Shape Up tip!
Keep It Moving, No Matter What!
photo credit: Nicole Fitness
The weather’s getting better (finally!), and I’m sure all you Fitness Gal fans are eager to hit the bricks jogging to shape those legs, firm that butt and tighten those abs for the season.
Lets face it, this was a brutal winter, and working out might have taken a back seat from time to time.
But just think about those short skirts and who’s wearing short shorts, and oh my, and bikini season is closing in. Motivated now? Who’s not!
Fitness Gal is here to guide all of your fitness passion into a workout that’s fun, sexy and injury-free. Just tune in regularly over the next few weeks as I take you through your own personalized fitness plan to get in shape for Spring. Today, we discuss how to get back to fitness when it’s taken a winter vacation.
Build a Solid Base of Fitness. If you have been inactive most of the winter, start your exercise program with slow, steady aerobic sessions. Jog for fifteen minutes, run in place for ten minutes or jump rope for a count of 50; getting your body used to movement again is important. If you’re taking a class, don’t jump into the advance class right away; go for a beginner or intermediate one and work your way up.
Don’t Be Too Hard On Yourself. If you have taken off the winter, know it will take about six weeks to get back into that warm weather shape. Peak fitness will not be found in two weeks, so plan accordingly. Start with three cardio sessions and one weight-bearing program weekly. By week three, add another cardio session and one more weight-bearing routine. You can also lengthen your cardio session by five minutes each week (until you are at 45 minutes) for that extra burn. By week five, the weather will be nice, so plan a day of outdoor activities and you’ll be in that bikini in no time.
Train with Others at Your Fitness Level. If you’re easing back into fitness, don’t go and try to keep up with the ‘A’ personality types. Your body needs to readjust to activity, and trying to be the best too fast is a quick way to get injured. Grab your best girl and choose a workout intensity level for the day that challenges you, but be sure you two are on the same level of fitness. This will help you both progress at a proper pace. At this time, the ‘A’ types are great to watch for motivation. And don’t worry, we’ll will catch up with them later!
Have fun, how can you not? The weather is getting warm, the sun is being reborn and you’re on your way to a better body.
Up next… Sexy legs for the short skirt. Your Spring body is coming…
Keep It Moving, No Matter What!
photo credit: Ambro/FDP.net
It ain’t always easy to drag yourself out of bed and get in your workout. But here’s a little secret, I’m usually DONE with mine by 7 a.m.
How do I do it? Well, what I do the night before has everything to do with what I do the next morning. By following these three tips, you too can strap on those gym shoes instead of hitting snooze 15 times in a row.
1. Do not eat a heavy meal after 7 p.m. Your body likes a schedule. If you begin to rise every day at the same time, your inner clock will work to reset itself to match your new habit. However, it’s hard to get up after you’ve had a late meal. Studies shows a late, heavy meal can leave your body tossing and turning as it spends the night trying to digest what you ate, instead of concentrating on getting you and your cells rested for the morning workout. Try to have dinner the same time every night, which will help your body regulate itself even more. You want to establish a daily habit that your body can get used to.
2. Prep the night before. Before you sleep (and that should be an average of eight good hours), pack or prepare your workout attire: your gym bag, workout clothes, jump rope, resistance bands and sneakers, so you can grab them quickly and not abandon a workout because you can’t find a clean sports bra. Set your alarm clock to rise and shine, and be sure to have a pleasant sounding alarm clock because if your alarm scares you, you may wake up grouchy and uninspired. Most importantly, that sleep button is not your friend. It keeps you from making your body strong and healthy. So refuse the urge to snooze.
3. Motivate yourself. Pretty sure Inspiration Gal would approve of this. The night before you work out, affirm yourself with the following words :
“It’s my job to take care of my body with steadfast fidelity. Health and beauty is my God-given right. I will never allow my body to slump out-of-shape. As long as I have good health I can make a difference in this world.”
Wake up and the world is yours! Grab a banana, your favorite protein bar and…
Keep it moving, no matter what!
For some people, this past Valentine’s Day was the saddest of a reminder of being alone.
I am feeling loved this week because I devoted this past Valentine’s Day weekend to a good cause. After all, Valentine’s Day isn’t just about roses and chocolates: it can also be about doing whatever you love; be it for a person, place or fundraiser. For me it represented a day in a life of giving and cycling for Cycle For Survival.
More than 3000 enthusiastic people, couples, cancer survivors and celebrities, including Seth Myers and MSG reporter Tina Cervasio cycled to raise more than $4.2 million to cure rare cancers.
In its fifth year, Cycle for Survival is an indoor team cycling fundraiser benefiting rare cancer research at Memorial Sloan-Kettering Cancer Center. The event began as a grassroots fundraiser founded by MSKCC patient Jennifer Goodman Linn and her husband Dave, and has doubled in size each year, raising over $8 million to date.
I did not have anyone special to be my Valentine this past Monday, but I believe I was exactly where I supposed to be.
So I write to you, Fitness Gal readers, as a proud sponsor of Cycle for Survival, and if I find my sweetheart for 2012, he will join me next year!
Keep it Moving, No Matter What.
January was one of the snowiest months ever on record. It’s the sixth snowiest at this point with 56.1 inches of snow here on the East Coast, according to Linda Church of Pix 11 News’ Weather team. Another storm is on its way this week; that could bring another 10 inches!
Even so, that’s no excuse not to work out, and I’m here to tell you, there’s no shortage of ways to get it no matter what during the cold.
According to the Surgeon General’s Report on Physical Activity and Health, just 15 minutes of snow shoveling counts as moderate physical activity. Seeing as how the optimum goal for aerobic activity is 30 minutes of moderate physical activity at least three times a week, then Shoveling Snow certainly fits the bill!
Some helpful tips on staying safe while shoveling:
- Stretch every part of your body before going outside. Stand in front of a mirror, bend your knees and reach forward as if you’re reaching for yourself in the mirror. Gradually round your back for a count of three reaching towards your toes reach while tucking your belly inward. Then take 10 counts to roll up to position one. Do this three times or until your completely warmed and ready to enter the cold.
- Grab some water and take it outside with you and sip it regularly to stay hydrated. (I like it room temperature while working.) Don’t forget to bundle in layers with your gloves, hat and scarf, and make sure your chest and neck are fully covered to help protect you from the wind and other elements. The layers will be easy to remove if you get overheated while shoveling.
- Shoveling is a workout, and it should be approached with caution as with any other form of exercise. With your shovel in hand, bend at the knees and contract your abs as you push the shovel into the pretty white snow. Scoop up a small portion, push through your heels and guide the snow to the side. Always bend your knees, which supports the back. You’ll be strengthening your glutes and quads, but if you feel any discomforting strain or are having trouble breathing, take a break (or several).
Simply Getting Snow Off Your Car can be an awesome deltoids/biceps/triceps workout. Push the snow away from your car in an underhand motion to challenge your arms. But once again, listen to your body for any signs of discomfort or strain and take a break.
When’s the last time you enjoyed a good Snow Fight? I enjoy throwing snow and dodging my opponent. It burns calories as well as engaging your core and quads.
Play a game called Build the Biggest Snowman on the block! Do you know how much energy is used rounding out that big bottom, the middle and a tiny little head? All that piling, patting and lifting can burn up to 285 calories per hour (based on 150 lbs. person). Of course, you’ll want to dress up your snowman with buttons, a scarf and hat – Style Gals demand it! Get into it — it’s about moving your body and making it fun.
And remember when it’s cold your body burns more calories and uses more energy just to warm up. That should be enough motivation to get outside.
Please feel free to send pics of your snowman to Sakeena@DelainaDixon.com and I will post it right here!
Work It Out… No Matter What