"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!!