Feel Good Exercises You Can Do In Bed

Since starting a new full time job in New York City and beginning my career as a personal trainer at Equinox Gym , I don't have much time for my own workouts. I recently invested in a pair of weights and a Bosu ball so that I can do a little something while I am home at night watching TV. Unfortunately, most people- including myself who is physically active- don't do enough to improve their muscle tone, flexibility and strength. To help people incorporate a simple workout regimen into their daily routine, I came up with some exercises that can be performed in a comfortable setting you are bound to visit every day- your bed. These exercises can increase strength, flexibility and endurance. I personally think you should do these exercises at nig ht, leaving you calm and relaxed and able to sleep better.

The following exercises are designed for everyone! Especially those unable to find time during the day to exercise. Here are my helpful hints to make you feel great and even look great!

ALTERNATE LEG LENGTHENER

Purpose: Tones and stretches the spine and pelvis, which bears much of the upper body's weight.

What to do: While lying on your back with your body centered on the bed and your hips and legs flat on the bed, stretch your right leg forward by pushing with the heel of your right foot. Return your leg to the starting position. Do the same stretch with your left leg. Repeat five times with each leg.

HIP SIDE TO SIDE

Purpose: Tones and stretches the hips and low back.

What to do: While lying on your back with your hips flat on the bed, rock your hips gently -- as far as comfortable -- to the right and then to the left. Keep your upper body stable. Repeat five times in each direction.

ELBOW-KNEE PISTON

Purpose: Strengthens your abdominal muscles while increasing your heart rate (improves heart muscle strength and endurance).

What to do: While lying on your back, raise your knees and, using your stomach muscles, lift your upper body toward them. Bend your arms so that your elbows are pointing at your knees. Bring your left elbow toward your right knee, then return to the starting position. Then bring your right elbow toward your left knee, maintaining a continuous pumping motion. Repeat six times.

SWIMMING IN BED

Purpose: Strengthens the arms and legs, while increasing heart rate and stimulating blood flow throughout the body.

What to do: While lying on your stomach, move one arm forward, then move it back while moving the other arm forward, simultaneously kicking your legs. Repeat 20 times, counting each arm movement as one repetition.

Important: When performing each movement, breathe in slowly for a count of four... hold for a count of one... then exhale through pursed lips for a count of four.

#1 REASON TO WORKOUT

Just a little something that caught my eyewhile reading the latest issue of Shape Magazine...

THE #1 REASON TO EXERCISE

No. It's not to fit into a curve- hugging dress or to look fabulous naked (although those are nice perks). The top reason according to a recent survey co-sponsored by the American Council Of Exercise, is to stay healthy. Nearly 80 percent said that even if there was a magic pill to keep fit, they'd still exercise because they love the mood boost it gives them. Like we keep saying breaking a sweat is a win-win situation.

When I read this mini article/quote, I couldn't help but think THIS IS SO TRUE! I love the way I feel after a good workout. I guess I also work out to fit into those tight new j brand skinny jeans or mini skirt, but that isn't always the case. Working out doesn't always help you squeeze into those certain pieces of clothing but it does make you feel INCREDIBLE afterwards. Even if I had great genes and was in great shape, I still would never take a magic pill instead of hitting the gym!

So grab yourself some HOT new Nikes and a cute Lululemon outfit and you'll be turning heads at the gym!

Live Healthy!

I know it has been a while...but living in New York City makes time fly by. I am always looking for ways to reduce my every day stress level. My mind is constantly running even when I am trying to fall asleep. Living in a busy city like New York, it is very important for me to make time for myself and leave the city behind me. Here are some helpful hints to reduce stress in your everyday work life...

" Avoiding A Work Hangover"

All work and no play....not a healthy lifestyle. This can make your head throb when the weekend rolls around. When you're under pressure, your body pumps out more stress hormones, like adrenaline and cortisol. By the time people figure out their body needs to relax, they plummet back to their normal levels, and this can cause a headache. To reduce these stress related headaches, take at least 20 minutes a day for yourself.

Relaxation Tips:

Soak in the tub

Hit the gym or go for a run outside

Kick back and read a book

Taking your dog for a walk

Make some popcorn and watch your favorite love story

Bake cookies

Go for a walk in the park

Check out the newest exhibit at a museum

Meet a friend at the movies

I promise to write again soon, but for now, keep these tips in mind!

Family Fitness Ideas

Since the 4th of July is approaching...here are some great outdoor activities for families to enjoy together. 

Walking is easy and something the whole family can enjoy together. It's low impact , but can still be challenging by going uphill, pumping your arms and picking up your pace, these things make it highly effective. Whether you circle the block or the beach, you will be sure to bond with your family and share many heart-to-hearts. 

Going to the park and throwing around a frisbee not only gets your heart rate up quickly, but it is a great work out for your arms. 

Hiking is a great outdoor summer activity because it consists of walking in natural environments. Walking outdoor on beautiful trails is known to find good health. HIking uphill is proved to be a great workout and provided measurable health benefits. Studies show that walking downhill is twice as effective as uphill hiking at removing blood sugars and improving glucose tolerance. 

Things to make for your day trip on the trails: 

Good insulating hiking socks 

Camera

Water Bottle

Map of the area

Extra hiking clothes that dry quickly

Sunscreen 

Hat

Yummy healthy snacks 

Riddles and old songs make great past time entertainment

ALWAYS REMEMBER THAT HIKING IS A PHYSICAL CHALLENGE AND DEPENDING ON YOUR PERSONAL HEALTH, ONLY CHALLENGE YOURSELF AS MUCH AS YOU CAN. YOU SET THE LIMITS! ALWAYS STOP FOR WATER BREAKS AND ENJOY YOURSELF! 

PUT A STOP TO MUFFIN TOP

ARE YOU SICK AND TIRED OF HANGING OVER YOUR JEANS....HERE ARE A FEW TIPS TO STOP THE MUFFIN TOP.

All you need is something that is unstable..such as a bosu ball, balance pods or even a folded hand towel works if you don't own the others. If you are in the market for some balance pods (which i prefer) you can purchase them on SPRI.COM

Try these at home...

1. Lunges on the pod- start with whichever foot you prefer on the pod and other on the ground. Lower into lunge, knee over ankle, thigh parallel to the ground with hands on hip. As you straighten your bent leg, rise up slowly while balancing on the pod. By balancing on the pod, this works your core twice as much. Do 12 reps, switch legs and repeat. 

2. Leg Lifts- Stand with feet hip width apart with hands at your side. Put right foot on the pod then slowly extend left leg to the side as high as you can. Keep your abs engaged. Do 12 reps, switch legs and repeat. 

3. Dreadful Plank- Start in plank position with your forearms rested on the pod. Planks are hard to begin with, so by placing your arms on the pod, it engages your core more making it harder to stay in place. Make sure your hips are lifted and you are parallel to the ground. Hold the pose as long as you can, try 60 seconds. Repeat 2-3 times. 

4. Squats- Stand on the pod with both feet hip width apart. Bend knees and keep arms in front of you. Slowly lower into a squat position and stand. Return to standing position, and repeat 12 times. 

5. Ab Twist- This full body exercise works your abs, obliques, shoulders, chest, back, butt, thighs and even ankles (not so important). Begin in push up position with your hands under your shoulders, put left foot on the pod and right leg in line with your hips. Engage abs, bringing the right knee towars your left elbow. Return to start, do 12 reps and switch sides. 

FLAT BELLY TIPS: 

• Heart pumping cardio helps trigger your body to convert abdominal fat to fuel. Try doing at least 30 minutes or more most days of the week for waist management. 
• Bananas help limit belly-swelling sodium in your body. Go bananas instead of apples! 

What Inspires me...

These two fitness buffs are the ones who inspire me daily at Equinox Greenwich Ave to push myself and that every second counts...

30/60/90 by Kristi Molinarno is a high intensity interval training class. She is so dedicated to teaching people more about their body and concentrating on every movement you are working on. I like that there is no bullshit (excuse my french), no girly moves, no uptight princess', no awkward dance/aerobic moves that are impossible to follow, just pure sweat!! I'm the girl at the gym who has a hard time changing up my routine, until i came across this amazing class that I am going to discuss. Kristi does a Interval training class which is a combination of cardio intervals, plyometrics, TONS of planks and "recover time" using weights. She is downright amazing and I hope to one day be able to teach and be loved so much like Kristi is! 

Check out Kristi's website by clicking above on 30/60/90.

I go to bed thinking about spinning and wake up to spinning. It is my life all of a sudden! I love the rush when you are trying to climb up to the top of the hill with not another care in the world! It is you and the bike and i totally get in the mindset where I don't care if mascara is running down my face or my hair is out of place or anything. It is me and the bike. Lacey Stone is an unbelievable instructor at Equinox. She is a former Division Basketball player, and a state ranked tennis player. She is the ultimate athlete! Lacey was also the three point shooting guard for the University of Maine's Women's Basketball team. One quote I love from her is "Choose to be a champion." She makes me want to bust my ass in the gym and put all my energy into every class. Her classes really bring out the athlete in everyone. Lacey's goal is to motivate and educate members to reach their full potential. 

Check out Lacey's website by clicking above on Lacey Stone. 

" As we let our own light shine, we unconsciously give other people permission to do the same." - Lacey Stone 

Apply these to your everyday life!

Apply these strategies to your everyday life to drop pounds and feel great! 

1. If you can't grow it, don't eat it. A potato comes from the ground, an egg comes from a hen. Where does a pop-tart come from? My guess is that it came from "Aisle 5." Unprocessed foods will give you the most benefits. 

2. Read the back of the box first. The front of the box is all advertising to catch your eye. Bright colors, pictures, 35% less fat stickers etc. Flip it around for the real story. 

3. The crunchier, the better. Snacks (such as apples) that offer a big crunch when you take that big bite are best. Keep your mouth busy while crunching on something such as celery, carrots, nuts or snap peas. The longer you chew- he slower you eat and your body is satisfied in a shorter amount of time. 

4. This isn't your last meal. A food storage is not imminent. Once you've reached the point where you are so full, anything you put in your mouth afterwards doesn't seem to taste as good. 

5. If you have a craving once in a while- you should satisfy it. Frozen Yogurt doesn't replace the "Real Deal" in my mind. When you're craving Chocolate Chip Cookie Dough, no amount of fat-free ice cream will make up for it. Diet foods tend to leave you feeling unsatisfied and cheated. If you splurge once in a while, you'll be satisfied physically and psychologically. 

6. If it's not around, you don't need it. You know you have a problem WHEN you are curled up on your couch watching Greys Anatomy when you actually get up , get dressed, put shoes on, and leave your apartment to satisfy that craving for Cool Ranch Doritos. Laziness will triumph. 

7. Judge food by it's cover. When you have to peal through layers of plastic and paper to get to your food, it's likely to be unhealthy. 

8. Work for your dinner. When it comes to meal time, most people are usually so hungry that they inhale the chicken straight from the bucket. But for a healthy meal, you should invest a little time into chopping or even rinsing vegetables. Obviously as we all know, when you prepare dishes yourself, you know exactly what's in it. 

9. Fuel up in the morning. To most people dinner is their biggest meal of the day. Why eat the most when you are sitting on your couch at home being lazy? Doesn't it make more sense to fuel up in the morning while you have all day to burn it off? Aim for a 550 calorie breakfast, a 500 calorie lunch , a 100 calorie snack and a 400 calorie dinner. 

10. Drink lots of water!! Don't drink your calories away. I know those colorful drinks look great on the shelves, but really they are just full of unnecessary sugar. Don't let labels fool you. 

So Long, Sarong!

Most of us dread the thought of slipping on that bikini for the first time that season. I've come up with a strategy to help with this fear. This workout targets your biggest "trouble zones." Circuits are designed to strengthen muscles while adding a fat burning cardio element. Keep in mind, while you are weight lifting, your heart rate does remain elevated which helps boost your overall fitness level. 

Circuits can be tough, this is why you have to modify the circuit to fit your level. I suggest beginners starting off with 5 to 8 pound dumbbells in any lifting exercise. An example would be to do bench presses for one minute, do as many as you can with your arms above your chest as you lift and release. Follow this by doing one minute cardio blasters after the exercise. 

Circuit #1:  Tone up that tush! 

1. Straddle squat. 

• Choose the appropriate dumbbell and hold one in each hand while straddling a step positioned vertically. Point your toes and knees forward. Bend your knees at 90 degrees as you squat down. It is important to keep your chest and head lifted. Return to standing position and begin again. 

CARDIO BURST HERE! ONE MINUTE OF FREESTYLE CARDIO.

2. Seated Squat. 

• Start seated on the front edge of your bench. Feet should be hip width apart while facing the front. Extend arms in front of you or above your head (this is more difficult). As you squat pretend like you are about to sit in a chair and drive all your weight into your heels. Squat down until you hit the bench, lightly tap it DON'T SIT  , squeeze your gluts and stand back up. 

CARDIO BURST HERE! ONE MINUTE OF FREESTYLE CARDIO.

Circuit #2: Bikini Abs

1. Toe Taps 

• lie with your back on the ground and arms at your sides. Bend both knees 90 degrees with feet lifted. Slowly lower one leg at a time and tap your toe to the ground. Switch legs. If you feel any back pain at all, do not lower your legs as far to the ground. 
  

CARDIO BURST HERE! ONE MINUTE OF FREESTYLE CARDIO.

2. Plank 

• This is an abdominal hold. Start lying on your stomach, place forearms on the ground and lift your mid section. Hold this position for at least 30 seconds while squeezing your abs.

CARDIO BURST HERE! ONE MINUTE OF FREESTYLE CARDIO. 

3. Half Boat 

• This is a Pilates style position. Sit up tall on the ground with your knees bent 90 degrees. Extend your arms in front of you with palms facing down. Lean back slightly so that your abs are engaged, lift both knees toward your chest with reaching your arms forward. Hold here for about 15 seconds while abs are contracted and then release feet to the ground.  

CARDIO BURST HERE! ONE MINUTE OF FREESTYLE CARDIO.

Circuit #3: Bye Bye Jiggly Thighs 

1. Side Lunges 

• Stand with feet parallel hip-width apart. If you are advanced you may add a dumbbell to hold horizontally between both hands at chest height, elbows bent. These are deep lunges. so begin by stepping at least 2 feet out to the right side. Keep both feet on the same line, not one foot should be in front of the other. Bend right knee 90 degrees while keeping your knee aligned over toes. Place the dumbbell on the ground by the right foot and hold for a few seconds. Step back to start. Repeat the same side, this time picking up the dumbbell. Continue this for one minute, switch sides and move on. 

CARDIO BURST HERE! ONE MINUTE OF FREESTYLE CARDIO.

2. Deadlift

• Stand with feet hip-width apart and hold dumbbells palm facing up in front of your thighs. This is hard to balance on one foot so pick a focus point and bend right knee behind you while you learn forward, lowering your torso parallel to the ground with lifting your right leg behind you. Keep your left knee (or whichever you are standing on) slightly bent. This contracts your thigh muscles. Keep your back straight while you bring the weights toward the ground, return to standing position for one minute and switch sides.

CARDIO BURST HERE! ONE MINUTE OF FREESTYLE CARDIO.

If you have a few weeks to prepare yourself for that summer beach weather, check out these sites as well. 

4 weeks workout plan 

Survival Guide to Bathing Suits 

INSPIRING WORDS: 

"PLUNGING NECKLINES ELONGATE YOUR BODY BECAUSE THEY DRAW THE EYES UP. - SUSAN MOSES, STYLIST FOR QUEEN LATIFAH.

Miss The Bloat

We've all had those days where we can't even get our fat jeans to zip. Ever felt that you've gained 10 pounds in two hours? This is uncomfortable, irritable , we are bloated. 

There are many reasons why we feel this way and and most of them deal with your diet. By making stupid choices, we expect our digestive system to just take care of it all after devouring those sugary energy bars, eat on the run and even skip meals. As kids, we used to get away with all of this, but everything as we know changes with age. 

One simple way to get rid of the bloating, is to change your diet altogether. One thing to keep in mind , is when you eat a lot of refined carbs (such as bread, pasta, potatoes and rice) , this is one of the most common causes of bloating. These foods break down into sugar quickly, and sugar creates gas. People who often increase their fiber intake, will often feel bloated more. Refined sugars also cause bloating in the same way, it is easily fermented bacterial and organisms in the gut, which produces gas and alcohol. Studies have shows, that the people who consume the most alcohol suffer from chronic bloating and other discomforts. 

A few helpful hints....

1. Cut back or eliminate all together sugars. 
2. If you are wanting to increase your fiber intake, do it slowly. 
3. DRINK WATER
4. Maintain frequent bathroom habits. 

Just enough protein...

Just enough protein...

• One thing people do not think about, is that protein does not automatically make extra muscle. In fact, If you eat more protein than your body needs, It will be stored as fat. 
• HIgh protein diets may also cause bone loss and kidney damage. (Watch your protein intake). 
• After an intense workout...your'e body may be tired, but it is certainly not ready to shut down. This is when the muscle build-up is starting to begin. You should wait about 45 minutes after you work out and then start takin' on those carbs with a tad bit of protein. Research shows that your post workout meal should consist of as much as four times as much to protein. 

Rainy Day Workouts

If you're like me and don't want to be rummaging around the city in the rain...here are some at home exercises you can do instead of being a couch potato. Now I expect you to do all these exercises after you read this....lets get to work! 

1. PUSHUPS- this is one of the best exercises out there. It works your chest, shoulders, triceps, abs, lower back and glutes. A little fact people don't realize is , the more muscles you work, the more muscle you build and muscle burns calories quick. Push-ups can be down either on your knees or with legs straight and keep your hands beneath your shoulders. 
2. SQUATS- very easy to do anywhere because all you need is your body-weight. This targets your quads, hamstrings and glutes. Increase your squats by putting your hands above your head. To begin..sit back like you are sitting in a chair and bend your knees as lower as you can. Squeeze your glutes as you stand and begin again. 
3. Step-Ups-go up and down quickly and drive your knees up until your legs start to burn. The fast you step up and down the more you BURN! As you step up with one heel, make sure to put all your weight on that heel to lift your other leg up. 
4. PLANK-talk about sweating when not even moving! While doing the plank, you must stabilize your body. Hold this position anywhere from 30-60 second, shaking is normal after some time. 
5. DEADLIFTS- this is a single leg workout that helps you with balance. This is a great workout for your hamstrings and to gain balance. Stand with your feet a little more than shoulder width apart while raising one foot and extending it behind you. Keep every muscle as tight as you can. This is the tricky part, while focusing on your balance, lower your torso towards the ground and begin again. 

Hopefully after repeating these workouts the rain has gone away and you can go outside for a walk! And stretch!

"Fitness Classes Are The New Black"

SUMMER is finally comin' , It's just stuck in a little traffic. 

This blog is about staying fit in the city that never sleeps. 

I have a new found love for fitness classes these past few weeks. I really believe they are a full body workout and you get the best workout from being around other's who are pushing just as hard as you are. This lovely morning I took a class at my gym called 30/60/90.I am a huge fan of Kristi Molinaro's class called 30/60/90 because it is a guaranteed fabulous workout. There is a ton of hype all over the city about this ass kicker of a class and i quote Kayne West when i say " That don't kill me, can only make me stronger. I need you to hurry up now, cause I can't wait much longer." This class is a high intensity cardio workout with active rest time (meaning weight lifting or holding the plank position). It is extremely hard but well worth it!!Out of all the classes I have taken in New York City, Kristi Molinaro is one of the absolute best instructors. Her class is a boot camp/sculpt class recently named "Best Fat Burning Class of 2008" by New York Magazine. This is a very challenging workout for people wanting to take it to the next level.Check out her class at Equinox Gym in New York City. I prefer the Greenwich Avenue location but she teaches in Soho and well as Lincoln Center.  

**One click away from learning more about 30/60/90. Click on Kristi's name above and you can try this workout at home!! 

Ipod = Necessity

BY COMBINING ENTERTAINMENT TO EXERCISE WILL MOTIVATE THOSE TO JUMP ON THE DREADFUL TREADMILL WHO WOULD OTHERWISE BE BORED BY GOING FOR A RUN. 

By bringing your Ipod while you work out, you are able to control your own media and watch and listen to what you love to help you enjoy your workout more. Music can inspire and pass time and definitely make workouts more tolerable. Many modern day gym also have TV's where you can watch CNN or NBC and you are able to plug in your headphones in order to listen to what is on TV.

What's on my Workout Playlist? 

1. Rhianna- Don't Stop The Music

2. C+C Music Factory Super Hits-Everybody Dance Now

3. A. R Rahman Slumdog Millionaire - Jai Ho

4. Wham!- Wake Me Up Before You G0-Go

5. Celine Dion- I Drove All Night

6. The Last Goodnight- Pictures Of You

7. Madonna- Cherish 

8. Whitney Houston- I Wanna Dance With Somebody

9. Pat Green- Wave On Wave

10. Lady GaGa- Poker Face

11. Billy Joel- Only The Good Die Young

12. Billy Joel- It's Still Rock And Roll To Me

13. Don Henley- All She Wants To Do Is Dance

14. Steve Winwood- Back In The Highlife Again

15. Beyonce- If I Were A Boy

16. The Rock Heroes- All Summer Long

17. Britney Spears- Womanizer 

18. Shinedown- Second Chance 

19. Styx- Show Me The Way

20. David Cook- Time Of My Life 

Related Links: 

Increasing Brain Power 

Improve Your Brain 

Good Workout Music 

Workout Playlists

Lose Weight While You Shop

If you are reading this and are like my friends and I and LOVE to shop, here are some ways to shred off those pounds while shopping...

• Walk up the escalator instead of just standing there. Especially if it is empty, you have no excuse not to walk. 
• Keep an eye out for heavy items. If you buy heavy items- you work out your arms while carrying them around the mall and to your car when the day is over. 
• Make a trip to your car after a few purchases. This gets you walking outside while carrying bags and bags of clothing which I am sure weighs a ton. 
• Be wear of the food-court! Pack a lunch or even a snack. Bring some almonds along for your shopping trip especially if it is more than 3 hours because you should be eating every 3 hours. 
• Drink lots of water while shopping! 
• Bring a buddy along to enjoy a fun walk around the mall while you shop and enjoy each other's company. 

HAPPY SHOPPING AND WEIGHT LOSS! 

Walk Yourself Skinny

What would you give to have supermodel legs? 

Can shoes really help tone my butt?

Will wearing shoes such as FitFlops or MBT's help me loose weight faster? 

These are all questions that women have about this latest "craze." It is amazing to me how popular shoes such as FitFlops and MBT's have become. In a way, these shoes make weight loss just a little bit easier for women on the go. Just when obesity hits an ultime high, these incredible shoes just pop into our lives. Now.. I don't know how much I believe that they make you loose weight quicker, but if it gets people in the mindset to hit the gym or even the streets wearing these shoes, then I am all for supporting that. If people are willing to slip these beauties on their feet and just walk around the block that is better than nothing. I do believe these shoes can improve posture because they do make you stand up straight. 

Related Information: 

Fitflops: "the world's most efficent dual-use fashion/fitness product." These shoes stimulate hard to target muscles , including those in your legs and butt. With every step wearing these fitflops, you engage your muscles, which lead to longer and leaner legs (just like Heidi Klum!). Women all around the world seem to swear by these FABULOUS shoes and I would have to say they are cheaper than most shoes out there. Flipflops are sold at Macy's , Nordstroms and Online for under $50. Get them while they're hot! 

MBT's: this not only stands for the most incredible shoe out there but Masai Barefoot Technology. You are just a few steps away to Heidi's legs with a pair of MBT's. This shoe creates instability beneath each foot which stimulates more muscles to work. They are reported to reduce back pain, improve posture and overall tone the body. If you love to shop like I do, this is the perfect excuse to hit the mall....go pick up a pair of MBT's today! And by walking around the mall, you are already on your way to shredding those extra pounds now all you need in the right kicks! 

Alcohol and Calories

Most people think that a party without alcohol is pretty much boring and dull. However, don't you notice that after a few parties in a row or bar crawling with friends that you have gained more than a few pounds? There are ways to enjoy a party without knocking a few drinks back every time you are out. One way is to just order a soda water with a lime , but if that is not your style , then go for the low calorie alcoholic drinks. I put some suggestions before. 

LOW CALORIE ALCOHOLIC DRINKS JUST FOR YOU! 

1. White wine ( 135 calories)

2. Red Wine ( 100 calories)

3. Champagne (96 calories)

4. Rose (82 calories) 

5. Martini Extra Dry ( 150 calories)

6. Screwdriver ( 180 calories) 

7. Margarita ( 157 calories), try Patron Silver instead.  

8. Whiskey Sour ( 125 calories)

9. Vodka- One shot (65 calories) 

10. Rum- One shot (66 calories)

11. Tequila- One shot (65 calories)

12. Brandy- One shot (64 calories)

13. Scotch-One shot ( 64 calories) 

Related Links: 

The Skinny On Alcohol 

Are Drinks Making You Fat?

Low Carb Alcoholic Drinks

JUMP YOUR WAY FIRM ON THE BOSU!

• This is what you call a Bosu ball. It is a very effective way of working out. Bosu stands for "Both Sides Utilized." It consists on one side that is completely flat and the other is a ball which is cut in half. 
  
• It is very important for gaining balance. It is great for cure because in order to keep your balance, you need to use your core. Your body is constantly forced to use your core and stabilizing muscles in order to balance. 

What is the BOSU great for? 

• Squats- place both feet on the bubble side (the ball) as wide as possible. Descend slowly until your throbs are at least parallel with the ground and then push your legs upward. Begin again. 
• Step-Up- place one foot in the center of the ball , and step up and bring your opposite leg up until your thigh is parallel to the ground. This will definitely enhance your balance ability. 
• Push-Ups- this is performed on the flat side of the Bosu. Place your hands on the outer edges of the flat side, making sure they are directly under your shoulders. Make sure your abdominals are tighten throughout the workout and that your back is flat. 
• Basic Crunch- this is performed lying on your back on the bubble side of the Bosu. Make sure your feet are flat on the ground and lift up into a basic crunch. These are great to do on the Bosu because it gives you more movement. Do as many as you can, but aim for 30. 

Cranky In the Summer/Depressed In The Winter

It has been a conversation starter amongst my friends lately since it is finally Springtime here in New York City. We were discussing how people are usually depressed and listless when its cold, rainy and snowy. It is a very hard lifestyle in New York City in the wintertime and It takes a toll on you and your body. Now that spring is approaching, people are smiling more that the sun is shinning and wanting to eat dinner outside and go for drinks with friends. People are a lot more social when the weather is nice. I find that a lot of people tend to gain weight during the winter as well because they do not work out as much as they would when the weather is nice. Also, if it is snowing and cold in the city, who really wants to walk anywhere? I can admit that I definitely take more cabs and buses in the winter. This has always been an intriguing subject amongst my friends. Also, people tend to be cranky and irritated for no apparent reason. And when it is cold and gloomy, It is hard not to feel depressed. There is a name for these different moods at it is called Seasonal Affective Disorder. 

SEARCHES RELATED: 

• Mood Affective Disorder
• Music and Mood
• Food and Mood
• Colors and Mood
• Vitamin D Mood

Afternoon Snack

Choosing your afternoon snack is just as important at snack time as it is mealtime. They give you the energy boost that you need in the middle of the day so it is very important to choose wisely. The best snacks are the ones that include healthy nutrient dense foods. 

Now there is no excuse to grab another bag of potato chips...these are just empty calories and downright will make you fat. 

From now on make smart snack choices throughout the day and you will feel 100% better about yourself and have way more energy. Below are a list of my favorite snack foods that are easy to get your hands on! 

1. Olives
2. Nonfat Cottage Cheese
3. Air Popcorn (94% fat free)
4. Sugar Free Jello
5. Frozen Yogurt 
6. Scoop of Peanut Butter
7. Hummus and carrots or celery
8. Almonds
9. Sunflower Seeds
10. Sliced Apples
11. Pickles
12. Apple
13. Any frozen fruit
14. Hard Boiled Eggs
15. Anything soy is great- Soy chips. 

Recipes

Protein Snacks

Living A Healthy Lifestyle

Simple Tips For A Healthy Lifestyle For Both Women And Men 

Most people think they know what it means to live a healthy lifestyle but most people's "ideas" of it are completely wrong. When I think of a healthy person , it is a person who doesn't smoke, is at a healthy weight and exercises. Is that so hard to do? I guess it is because it is not that simple for most people.  The easiest way to get on the right track is to add a little movement into your life...if you need a little push, I suggest fitness classes at the gym closest to you. I prefer Equinox since it is in my neighborhood in the West Village and they have the most amazing classes! Check them out.

Now, going back to adding movement into your life... 

• You can reduce the risk of heart disease. 
• Improve joints and overall movement. 
• Maintain flexibility. 
• Reduce Stress. 
• You don't have as much of an appetite. 
• SELF ESTEEM
• Improve mood, anxiety and depression. 

IT'S NOT FITNESS, IT'S LIFE! 

There are also a lot of simple ways to move your body...here's how:

• Turning the TV on and off. 
• Taking the stairs instead of the elevator. 
• Cleaning. 
• Gardening. 
• Walk around the block. 
• Play Games (anything is more active than sitting on the couch).
• When you're talking on the phone...pace around your apartment to get your body moving.
• Take the dog for an extra outing each day. 

Simple ways to change your diet...here's how:

• Add more fruits into your meals. Putting fruit in cereal or salads is a great way. 
• Eat more veggies, they are SO good for you and go with everything. 
• Switch to a lighter salad dressing. 
• Switch to skim milk and Fat-Free yogurt. 
• Drink diet coke instead of regular (or none at all). 
• Limit coffee intake.

Check out this link: Healthy Grocery List 

Dieting isn't always the way to go, here are some options for: healthy foods

I came across this website about the Joys Of Living Healthy- I know it sounds cheesy but I actually agree and I think you might too. Check out Joys Of Living Healthy. 

How To Get That Chiseled Chest For Males

TOP 5 PECTORAL WORKOUT EXERCISES FOR A CHISELED CHEST

I think I can speak for all women when saying, the pecs are one of the most noticed sets of muscles on a male...and you know we love to see that bulging chest. The chest is the one the largest muscle groups on your body, and it is used in most of the activities you do that require use of the upper body. For example, swinging a tennis racket or swiping that hockey stick. 

Let The Games Begin Gentalmen....

#1- Bench Press Decline (targeting lower pectoral muscles) 

• Lie down on a decline bench. It should usually be angled from 30* to 45*. The angle is all about comfort. 
  
• Lift the bar off the rack carefully and hold it straight above your head ( if you are a beginner, you should always have a spotter with you in case something happens). 
  
• Lower the bar until it touches your chest and then return to the starting position. 
• Repeat as many times as you can.

#2- Bench Press On Incline (targeting upper pectoral muscles)

• Lie down on a decline bench. It should usually be angled from 30* to 45*. The angle is all about comfort. 
• Lift the bar off the rack carefully and hold is straight above your head (if you are a beginner, you should always have a spotter with you in case something happens). 
• Lower the bar until it slightly touches your pectorals , and then return to the starting position. 

#3-Standing Cable Cross-Overs

• Find a cable machine at your gym and stand between the two cable handles. 
• While keeping your arms slightly in a locked position, lower both cables until they cross each other. 
• Back to starting position, slowly. 

#4- Pec-Deck Flys 

• Sit on the machine, make sure upper body is being supported by the back rest. Rest your hands behind the pads and grasp the handles. 
• Pull arms together across the front of your body until touching. 
• Open arms slowly and pull back together. 

#5- Flat Bench Dumbell

• Lie on a flat bench on your back Keep your feet on the ground, and hold a dumbbell in each hand. Weight is dependent on your strength ability. 
• Lower both dumbbells in a semi-circle type movement. Keep arms in a straight path. 
• Keep on lowering dumbbells until they are at your shoulder level. Back to starting position. And repeat. 

These 5 pectoral exercises will guarantee results with consistency. 

Lookin' Good At The Gym

FITNESS CAN BE FASHIONABLE! 

Fashion Advice for Looking and Feeling Good While Working Out

Whose to say you can't look good while working out....

I believe that if you just roll out of bed in a big, baggy, holly t-shirt and shorts that you will not workout to your best ability. You may not feel comfortable at the gym so you dress in this way, but you are there to work out and get healthier even if you are surrounded by skinnier people- who cares what they think?? Worry about what you look like or what you are aiming to look like. I think looking sloppy discourages you at the gym. If you look good in your gym clothes (tight is always more flattering) than you want to work out even harder since people are probably noticing you more. Looking good at the gym is a definite confidence booster and may just inspire you to work out more. Your workout wardrobe should make you feel good and look good. Lululemon is a small chain of athletic clothing stores. The chain is about 10 years old and was founded by Chip Wilson. Chip was directed to take yoga after an unjury left him unable to participate in his usual athletic routine. He was dismayed to see women in the class wearing their boyfriend's old baggy T-shirts. This does not mean you have to wear a full face of makeup either. Only in a woman's world...look below. 

The Art Of Making Your Ass Look Good In Pants

Cheapskate Chic: On A Budget 

Looking Good Without Makeup

Cardio For Beginners

Getting started with cardio...

It is very important for a healthy heart, weight loss or even weight management. When you exercise regularly, you can increase your cardiovascular fitness as your heart becomes more efficient at pumping blood and oxygen to the body. It is easy to begin doing cardio. Here are some steps to follow below: 

• It is very important to choose an activity that you enjoy. If you do not enjoy doing it, chances are you will never do it. Walking is a great place to start because its part of your everyday routine. To intensify it - try pumping your arms while speed walking indoors or outdoors. Once you are comfortable with walking at a higher pace, you might want to switch it up by swimming, elliptical, spinning or step aerobics.
  
• Try starting off with 2 or 3 days a week and see how you do. Make sure to have rest days in between. It is very important not to overdue it especially in the beginning. 
• Start with a warm-up, 5 minutes is usually good enough.  
• Your heart rate will gradually increase as you pick up the pace. Make sure to breathe!! This will not be comfortable for you and you will want to stop or slow down, but in order to successfully do cardio..you must push through the pain! 
• At the beginning, you may only be able to exercise for a few minutes at a time and that is okay because it will change quickly. 
• You must always end your workout with a Cool Down. It usually is about 5 minutes long , make sure to decrease your speed and incline and take deep breathes. 

Some tips are below: 

Calorie Calculator 

Home Cardio 

Great Cardio Exercises

One of the most important things you can do for your body is regular cardio exercise. This means on average 5 days a week. There are many ways you can fulfill your cardio needs. There are so many choices out there- it is a matter of what wont bore you the most. Here are some tips for great cardio workouts that will blast away those calories and getting in great shape. 

1. RUNNING- to start you can do this anywhere and it does not require any special equipment or props. If you are looking to burn some serious calories, try running on an incline (which helps burn more fat) or do intervals (fasts paced walk followed by sprints). If you are not ready to face the Dreadful Treadmill then try running outside in the fresh air. Sometimes running outside is much easier for others and less distracting than being at a gym surrounded by fitness gurus. 
2. BICYCLING - this is something you can do outdoors or indoors. By using all the power in your legs, you increase endurance while blasting calories. You can burn up to 500 calories in 30 minutes depending on speed and intensity. Give it a whirl! 
3. ELLIPTICAL - if running is not for you (in my case) this is a great cardio machine that gives you a fantastic workout while protecting your joints from high impact activities. Some ellipticals have ones with arms which if you use them will intensify your workout. This is a great alternative for those who want a break from running. 
4. SWIMMING- this is a great full body cardio exercise. Obviously since it is a full body workout, you will burn that many more calories. Best of all, while swimming your joints are fully protected so it is great for someone who is avoiding high impact activities. 
5. STEP AEROBICS- has been around forever to it must be a great workout! I personally love it because you are constantly switching it up so it is hard to get bored since you have to pay close attention. It is a very tough workout and be prepared to sweat a lot but it targets your legs, butt and hips while burning up to 400 calories in just 30 minutes. It is challenging in the beginning but once you get the hang of the steps, it is easy to follow and you will love the results! Step on up! 
6. WALKING- if you put a little oomph into it, it can pay off! This is not a calorie blaster but it is better than nothing! It is pretty obvious what to do while walking, but adding hills or sprints intensifies the workout. 

Washboard Abs

While Ab exercises do not get rid of that extra belly fat you are carrying, it is still very important to keep your abs strong to stay healthy and to protect your spine. Below is a link of Ab exercises that are helpful. 

Abs Page

The Truth About Flat Abs

The Dreadful Plank

HOW TO GET THOSE WASHBOARD ABS EVERY WOMAN DREAMS OF: 

• The Bicycle exercise is the best move to target the rectus abdominis ( the "six pack") and the obliques (the waist). To do the bicycles correctly, follow these steps. 

1. Lie on the floor with your face up and lace your fingers behind your head. 
2. While you bring your legs in towards your chest, lift the shoulder blades off the ground.  (careful on the neck).
3. Straighten one leg out at a time while simultaneously turning the upper body to the right, bring the left elbow towards the right knee. 
4. Switch sides and begin cycle. 
5. Ideally you want to continue this for 20 reps. 

• The exercise ball is a great tool to help strengthen the abs. Here is how to do is right: 

1. Lie face-up with the ball resting on your lower back for support. 
2. Cross your arms over your chest. Or place behind your neck is painful. 
3. Lift your torso off the ball (make sure you are contacting those abs) while pulling the bottom of your ribcage toward your hips. 
4. As you curl up, make sure the ball does not roll. Keep the ball stable. 
5. Lower your back down carefully while supporting your neck, lean back and get a great stretch in the abs and repeat the cycle for 20 reps. 

• The Vertical Leg Crunch (one of my favs). Here is how to do it right:

1. Lie face up on the floor with legs extended straight above your hips. 
2. Contract the abs while you lift the shoulder blades off the floor, as though reaching your chest towards your feet. 
3. Keep legs in a fixed position and push your belly button into the ground. 
4. Lower your legs and repeat 20 reps. 

• Long Arm Crunch is ranked 6th in the ACE study and works the upper part of the abs. Here is how to do it right:

1. Lie on the ground with arms extended straight out behind the head with hands clasped, keep arms close to ears. 
2. Lift the shoulder blades off the floor. Make sure to keep arms near ears and CONTRACT, CONTRACT and CONTRACT. 
3. Lower and repeat 20 reps. 

• Reverse Crunch works the rectus abdominis- which is one long muscle. Here is how to do it right: 

1. Lie on the floor and place hands on the floor next to your body. 
2. Bring the knees in towards the chest at 90 degrees. I prefer my ankles being crossed, but if that is not comfortable you may just put feet side by side. 
3. Contact while you curl your hips above the floor, while reaching your legs up toward the ceiling. (it helps focusing on something on the ceiling). 
4. Lower and repeat 20 reps. 

Walking Is Easy

Stop spending all your cash and lack of laziness and put on those gym shoes and hit the streets.....

Living in New York City, we are very spoiled because of our great public transportation. I understand that it is convenient to take the a cab or the subway if you are running late, but how about leaving a few extra minutes to walk to wherever you are headed. There is no reason any person should not be walking everywhere living in such an exciting place like New York City. 

My point is: Walking is very easy; you can do it anywhere, anytime and at your own pace. There is no learning curve and it is something that you can incorporate in your everyday life. Especially walking up hills or on an uneven pavement really targets your flutes and helps you burn off that extra flab off your buns! On average by a certain study, a 140-lb person can burn about 300 calories during an hour long walk. 

My Favorite Butt Blasters

Here are some examples of great butt workouts that you can pretty much do anywhere! These exercises are designed to use only your body weight. 

Squats are one of the best exercises you can do for your hips, butt and thighs.  Stand with feet apart and place your arms straight ahead of you and sit back like you are sitting in a chair. To Intensify this exercise, try one leg at a time. Either by lifting your knee in the air or placing one foot on top of the other. 

Lunges are more challenging than squats because you are working more muscles at the same time. While lunging , your front leg will work the glutes and hamstrings. The back leg, you will work your quads and calves. There are many different ways to do lunges. Here are some examples. 

• Side to Side lunges
• Reverse Lunges
• Front Lunges
• Walking Lunges (my favorite, to enhance put your arms straight above your head)
• Around The Clock Lunges ( front, side, reverse, side and back to front)

Relatable Articles

Butt Facts

Exercise That Will Change Your Hips

A Little taste of who i am

Welcome to Loving Fitness!

 My name is Ashley and I am 23 years old and currently living in New York City. I believe in your 20s it is very important to look your best. My mother always told me that this is the time I should be in the best shape of my life since this is the age where my future starts shaping up. Don't you want to look great and feel great going into that interview for the job of your dreams? That is why I am starting this blog, I want people to realize how important it is to keep your body in shape for your own well being and the obvious good health. I want to inform people about different exercises from beginners-advanced to help you get in the best shape of your life. 

Sit back, relax and let the fun begin!!