Bar Method Dancer's Body

The Bar Method delivers again with a super sweaty, upper body sculpting, thigh shaking, butt squeezing, ab carving, muscle elongating workout led by super ripped instructor, Marnie Alton.

I was sent The Bar Method Dancer's Body Advanced Workout along with the Beginner's Workout I reviewed last week.

This DVD takes it to the next level.

Marnie Alton is a fantastically inspiring instructor who obviously walks the walk and displays the results. I always find instructors with an enviable physique really push me to do more working out at home. Plus, the rest of class looks amazing and shows modifications throughout.

Constructed of the typical Bar Method series working from the warmup all the way to the stretch, this workout is sure to challenge even the most advanced barre practitioners.

No fancy music or set, just 62 minutes of detailed instruction and non-stop shaky burn!

Learn more and purchase The Bar Method DVD's here: http://thebarmethod.com/

(image from: barmethod.com)

The Bar Method Beginner's Workout

As a huge fan of "barre" workouts, I was very excited to hear about The Bar Method's new DVD releases.

I was sent a copy of The Bar Method Beginner's Workout and was excited to give it a go!

Even as an experienced exerciser and advanced barre workout practitioner, sometimes going back to the basics can be a really effective way to hone technique and really focus on muscle activation.

And by the soreness in my muscles the day after doing this DVD - I can tell you that barre fans of any level with benefit from this video.

At 37 minutes, this DVD is the perfect length for a quickie workout, or to add some interval cardio afterward to.

Led my Burbank Bar Method Studio owner, Joey Decker, the workout covers the entire body with a quick warmup, an arm series, a thigh series, seat series, abs and bridging with stretching interspersed throughout the workout - a Bar Method Trademark.

As originators in the group barre class trend, The Bar Method videos - especially those led by founder, Burr Leonard are a must for any collection. The DVD's are the most technical of any I tried and are deceptively effective.

Learn more and purchase Barre Method DVD's here: http://barmethod.com

Paleo

Perhaps no diet concept is as entrenched in history as The Paleo Diet.

Based on the principle that we should eat a diet of unprocessed foods just like Hunter/Gatherers did, The Paleo Diet consists of eating protein, nuts, fruits and veggies. Foods like corn, wheat, dairy and beans that were developed as agriculture developed, are forbidden.

The "bible" for this diet is Robb Wolf's "The Paleo Solution," which was provided for me by the publisher. An engaging, fast read, Wolf's research and logic makes a lot of sense. Basically a "lower" carb diet of unprocessed foods, most people will respond positively and with weight/fat loss by making the changes Wolf suggests.

Wolf also includes a workout plan consisting of mult-joint, functional movements that amp up the effectiveness of the food.

I often prescribe a modified Paleo Diet to clients who tell me they work out and eat a certain way, but aren't getting results. After a week of Paleo-like eating, they are thrilled.

The book also includes some really delicious, easy recipes.

And like all diets, The Paleo Solution has inspired a cook book!

Tuttle Publishing also sent me a copy of "Everyday Paleo" by Sarah Fragoso, a trainer at Robb Wolf's gym.

This large, full color book is more than a cook book, it's a fantastic "how to" for those who want to really embrace the Paleo lifestyle. This book has quickly become my favorite, inspiring new meals and reinvigorating my passion to eat healthfully.

While Wolf's book is filled with tons of research and science, "Everyday Paleo" is an easy read that really gets to the heart of how to eat and live a Paleo lifestyle, even extending it to your entire family.

This book is more than just a cookbook filled with delicious recipes that even a kitchen novice could execute, "Everyday Paleo" also includes a workout schedule with illustrated exercises, shopping list and meal calendars. It's really everything you need to kick start a Paleo lifestyle eating and fitness plan.

I highly recommend this book - especially to those who need to cook for more than just themselves. The recipes and strategies Fragoso details make Paleo palatable for everyone!

Learn more here:
http://everydaypaleo.com
http://robbwolf.com/

(image from: everydaypaleo.com)

LaloFit

I had to remind you of this great workout DVD from Lalo Fuentes that I reviewed back in June 2010:
http://lookdamngood.blogspot.com/2010/06/lalofit.html

I just did this DVD for the first time in a while and it kicked my butt!

A thorough warm up (that will feel like a workout itself) is followed by supersets of compound exercises that will leave you swimming in sweat. This challenging routine is followed by an almost nine minute stretch that truly cools you down.

I'll be adding back into my DVD rotation regularly!

Learn more and purchase LaloFit DVD's here:
http://lalofitness.com/

(image from lalofitness.com)

Boot Camp Workout

Be your own drill Sargent!
Try this work out outdoors at your local park!

Warm Up:
10 - 15 minutes laps around trees, parking lot ... distinguish a small loop to run.
Incorporate: jogging, jogging with punching forward and upwards, skipping, backwards jogging and dynamic stretches.

Circuit 3x:
Walking Lunges: 20 reps each leg
Box jumps onto picnic bench, tree stump or playground steps: 10 reps
Skater Jumps side to side: 20 reps each leg
Repeater Bench Step Ups: 20 on Right leg, 20 on left leg
Bench Dips: 20 reps
Planks or knee ins with feet on playground swing: hold plank for 30 seconds, 10 reps knee ins

Stretch for 15 min.

Rock it!

Ultimate Body Press

Working out at home using little or no equipment creates an amazing physique, but it is often challenging to work fundamental exercises like dips and to directly work the large muscles of your back.

The Ultimate Body Press solves that issue!

Constructed of four pieces of steel that are easily assembled, the Ultimate Body Press is the ideal solution for performing body weight dips and full body rows.

The height of the machine makes it a great option for women to learn an empowering exercise like the dip which works the chest and triceps, because you can begin by placing both feet on the ground, then move to one foot and eventually work up to the full dip.

The body weight row is a great way to work the opposing muscles of the back and biceps without having to have the strength to do a full pull up, yet this exercise will help you get on your way there!

Both exercises work the core muscles as well, especially when you pay attention to engaging your abs and stablizing with your low back.

Accessories like attachable resistance bands and push up rings are available for the aparatus to make the machine a total body device.

Learn more and purchase here: http://ultimatebodypress.com



(image from: ultimatebodypress.com)

Handling Injury

Almost two months ago, I was more than halfway through my usual daily Ashtanga Primary Series practice.

I was fully into Upavishta Konasana (wide angle forward fold), enjoying my five ujayii breaths, when suddenly I felt something in my hip/glute area - muscle or tendon ... or maybe fascia slide over the bone/joint and heard the most god awful pop/tear.

I calmly stopped my practice and limped into the kitchen where I immediately applied ice.

The next few days manifested an injury that felt like it emanated from the hip, but clearly involved the hamstring and hamstring insertion as well.

Ouch.

Needless to say my yoga practice has transformed since then.

I have maintained my practice as my teacher encouraged me to modify as necessary, but still get through my practice.

After about four weeks of heavily modified practice, I began to cross train.

Amazingly, I have been able to incorporate jogging, stepmill, cycling, elliptical, plyometrics and strength training into my regime.

The result ... two months later ... I am still not 100%, but am coming back stronger than ever. I have maintained my flexibility and built new found strength.

The lesson?

If I had better insurance, a doctor probably would have told me to rest for eight weeks. (I am not advocating NOT going to the doctor - I am merely stating that you should do what you instinctually know is good for your body. Maybe your body tells you to rest when you are injured.)

I can't imagine where I would be right now, had I done that.

I worked through and modified for my injury safely. I believe in another four weeks, I'll be better than ever!!

(image from: dreamstime.com)

Exercises you SHOULD be doing

If there is a particular exercise you are avoiding, it is probably exactly what your body needs.

For some reason, it is human nature to avoid what is challenging and uncomfortable.

I say, "In your face, instinct!"

Embrace what you don't want to do and watch your body transform!!

Here are some case in point, commonly avoided exercises:

1. Pull Ups

2. Jump Lunges

3. Hanging Straight Leg Raises

4. Dips

5. Sprints

6. Ardha Chandrasana (half moon posture)

7. Wide Angle Forward Fold (Upavishta Konasana)

In fact ... why not create a workout centered around these "bane of your exercise existence" movements?

Try circuiting the above moves. Determine your number of reps and length of sprint. Do each exercise one after the other without rest. Start with one set once a week. The following week, do two sets. Add an additional set the third week and continue performing this workout once per week.


(image from: worldofstock.com)

Optimum Nutrition Egg Protein

I like to switch up my protein powders to keep from dietary boredom.

I just bought a tub of Optimum Nutrition Vanilla Custard Egg Protein from Vitacost.com.

I am totally pleased!

Each serving contains 24 grams of protein and 100 calories - the equivalent of seven egg whites.

Instantized - so it mixes quickly with anything - this is the definition of protein convenience.

I've been making a killer post workout smoothie with this - it's a bit sweet - but, totally delish!

Eggsellent Blueberry Post Workout Smoothie:

8 - 10 oz cold filtered water
1- Serving ON Egg Protein Vanilla Flavor
1/2 cup Trader Joes frozen Wild Blueberries
1 packet Stevia
1 packet Emergen C Lite with MSM
1 tsp glutamine
2 grams Jarrow MSM powder
1 tsp Carlson Cod Liver Oil - Lemon Flavor
1 scoop Scivation Xtend - Refreshing Lemonade

Throw all ingredients into blender. Blend and Enjoy!

Learn more and purchase Optimum Nutrition products here: http://optimumnutrition.com

(image from: optimumnutrition.com)

Kiss My Face Sun Protection

Kiss My Face sent me a few products from their sun care line and have rocked it with this line!

They have created an awesome smelling, paraben free, water resistant spray sunscreen in a totally portable 4oz bottle!

SunSWAT even retains it's SPF after 40 minutes of water play!

I've been spritzing this on my chest, arms and legs before my outdoor workouts and my fair skin has been totally protected.

On my face and neck I've been using the Face Factor SPF 30. Also paraben and fragrance free, as well as water resistant, this product is a MUST for application before you go outdoors this summer! Using sunscreen is one of the most important steps you can take in preventing sun damage and the signs of aging and Kiss My Face makes it easy to do so in a natural way!

After you come in from a day in the sun, give their After Sun Aloe Soother a try! This fragrance free, paraben free dreamy lotion contains jewelweed, yucca and 95% aloe to hydrate and soothe sun exposed skin.

Learn more and shop for Kiss My Face Sun Protection Products here:
http://kissmyface.com

(image from: kissmyface.com)

ONE workout song

If you could only have ONE song on your playlist for your workouts ... what would it be?

I pondered this as I jammed to Slash featuring Fergie and Cypress Hill's new version of "Paradise City" this morning ...

But, I've also recently considered:
Kevin Rudolph "I made it"
Madonna "Celebration"
Glee Cast "Physical"

Come to think of it ... maybe it's:
Fergie and David Guetta "Gettin over You"

I challenge YOU to pick just ONE!!

(image from: dreamstime.com)

Balletone

Part of maintaining an ACE Personal Training Certification is completing 2.0 Continuing Education Credits every two years.

I always try to take workshops that interest me and that I can actually apply to my client's training sessions, instead of just knocking the credits out to get 'em over with.

This weekend I traveled to San Francisco to attend a Balletone Sole Synthesis workshop lead by Shannon Fable.

Balletone interested in me on many levels.

Balletone Sole Synthesis incorporates multi directional/multi planar movements from fitness, ballet and yoga and is done barefoot. This workout basically covers everything in a one hour workout; cardio, strength, flexibility, stability, vertical core and balance training.

There is absolutely no equipment necessary for this workout - just your barefoot self ready to rock some new movements with no ego attached.

The workout begins with a warm up starting at the feet. Emphasis is placed on learning to distribute weight and move the toes independently. From there the first "segment" begins. Each "segment" includes a fitness piece, a ballet piece and a yoga piece tied together by a theme - like a forward lunge. The theme is performed within each of piece of the segment specific to the discipline.

For example, a front lunge in fitness - is well, a front lunge. In ballet, it transforms into a turned out "fall front" and in yoga it becomes a crescent lunge. Sole Synthesis really ties together the big picture of exercise, exemplifying how all movement disciplines are ultimately related.

In addition, each lower body movement has a complimentary (and sometimes opposing) upper body movement, creating a neuromuscular challenge.

The hour long group fitness class moves quickly, can adapt to every fitness level, is an amazing, original way to work functional movements and produces a ton of sweat.

To find a Balletone and Sole Synthesis class near you or purchase a DVD click here:
http://www.balletone.com/

(image from: balletone.com)

Salmon Pouches

Tired of the same old tuna?
Can't stand another post workout shake?

Try canned or "pouched" salmon.

I like Chicken of the Sea Premium Wild Caught Boneless, Skinless Pink Salmon Pouches. They cost less than a buck each for the single serving size, are dolphin safe and super convenient! You could even eat it right from the pouch in a protein pinch!

A 2oz. serving has 60 calories and 10 grams of protein. Plus you get the Omega 3 fatty acids and DHA benefits of fish oil!

Try this yummy dish:
2oz "Pouched Salmon"
1/2 cup fat free cottage cheese
1oz fresh avocado

Mix ingredients together and serve on a whole grain cracker like GG Crackers(http://brancrispbread.com) or Mary's Gone Crackers (http://www.marysgonecrackers.com/ns/intro2.php)

Learn more about Chicken of the Sea Salmon here: http://chickenofthesea.com/product_line_detail.aspx?did=4800009043

(image from: chickenofthesea.com)

Energy Generating Cycles

I joke about it all the time when I teach indoor cycling, "Imagine if all this peddaling could generate electricty?"

Riders giggle and then a lightbulb goes off and they think, "Wow, what IF all this peddaling really could generate power?"

Leave it to New York Sports Club to take the inniative and make it happen.

An entry on one of my favorite blogs "Social Workout" (http://socialworkout.com) tells all about it:
http://www.socialworkout.com/2010/05/05/electricity-generating-bikes-hit-new-york-sports-club

The bikes generate about 300 kw, which isn't much - but, at least it's something.

If being green is important to you or you want to help solve the energy crisis, what a cool way to REALLY make your workout count!

(photo from: istockphoto.com)

Cinco de Mayo Workout

In honor of Cinco de Mayo - 05.05.10, try this workout that plays with the numbers in today's date.

1. Perform 5 intervals of :30 intense work/ :30 recovery on the cardiovascular modality of your choice.

2. Perform 5 reps of a bodyweight upper body exercise of your choice like push ups or pull ups.

3. Perform 10 reps of a bodyweight or plyometric lower body move like walking lunges or jump squats.

Repeat this circuit 5 times ... if you can!!

Feel free to alternate what type of cardio you do each circuit and vary the upper and lower body exercises as well.

This workout oughta make up for any weeknight margaritas you indulge in to celebrate!

(image from: hiddenoaksfamilycampground.com)

Speed Acceleration Spin Ride

I had to share this KILLER spin ride I taught yesterday.
This is 45 minutes of relentless acceleration intervals.
Get ready to sweat!!

5:00 min Warm Up: Flat road 80 - 110rpm
3:45 Accelerations begin! Flat road: :30 accelerate (do not go above 110rpm - if you do - add resistance!), :30 recover (do not fall below 80 rpm)
3:30 Establish a seated climb 60 - 80 rpm :30 accelerate : 30 recover
4:45 Standing Flat Road 80 - 110 rpm :30 accelerate :45 recover (stand whole time!)
4:00 TABATA Intervals Seated Flat 80 - 100 :20 accelerate :10 recovery (do not go above 110 rpm on acceleration, if you do - add resistance! Try not to fall below 80 rpm on recovery)
3:00 RECOVERY Flat Road ... flush legs, no resistance.
1:00 establish BIG Hill
3:15 Standing Climb :30 acceleration :30 recovery 60 - 80 rpm
5:00 JUMPS Seated flat, Standing Flat 1:00 4 count jumps up and down, then 1:00 acceleration jumps - quicken cadence and jump speed 80 - 110 rpm
5:00 Seated Flat 1:00 acceleration 1:00 recovery 60 - 80 rpm
2:00 RECOVERY fast and flat 100 -110 rpm no resistance
5:00 cool down/stretch

(image from: shutterstock.com)

Yes - you can jog!

I have encountered so many personal training clients over the years who tell me they "could never run" or "don't like to run" or "my lungs hurt when I run."

Nonsense! As long as there is no true physical contraindication to jogging, anyone can shuffle along. Perhaps you don't look like a marathoner or a track star while you are doing it, but there is a systematic way to find your running groove.

Embrace your personal running style!

1.If you are serious about starting to jog, invest in a good pair of shoes that are specifically engineered for running. Preferably, go to a running specialty store and get fitted for a pair that is perfect for you.

2. Load up your Ipod with your favorite tunes to keep you going.

3. Make sure you have comfortable, breathable clothing that won't chafe or irritate you.

4. Formulate a plan. Don't just go out there and try to run 6 miles your first day.
Build slowly and sensibly. Here is my favorite way:

- Dedicate 30 minutes to your "jogging" adventure (This is considering you have some sort of cardiovascular base - if not, you start with FIVE minutes and build to 30 minutes week by week - adding five additional minutes each week)

- Try to find a soft surface like a trail or blacktop rather than concrete

- Think of the run in 5 minute segments

- Segment 1 - Try to shuffle/jog for up to one minute
Then walk for four minutes

- Segment 2 - repeat Segment 1 and so on for six segments until 30 minutes is up.

- STRETCH AFTERWARDS

- REPEAT this workout twice more on non-consecutive days for one to two weeks

- After one to two weeks, if the one minute is easily attainable during all six segments, add up to another minute in each segment. So, you are jogging for two minutes, walking for three minutes ... repeating for 30 minutes.

- Keep progressing every one to two weeks, adding another minute until ... VOILA!! You are shuffling along for thirty minutes!!

Be sure to fuel up before your runs and afterwards, stretch, ice and take Epsom salt baths as needed and treat yourself to a massage when you achieve whatever time you have set for your running goal.

(image from: acclaimimages.com)

Ruah Mind Body Movement

I stumbled upon Ruah Mind Body Movement while researching LucyPro Ambassador Suzanne Bowen.

After admiring her phenomenal assets in the new Lucy Perfect Core ads, I discovered Suzanne owns a "barre" studio and co-created Ruah Mind Body Movement with Leah Sarago. Leah has her own set of admirable curves and resume credits.

Ruah Mind Body Movement fuses the best of pilates, Lotte Berk, yoga, cardio and body sculpting into a fluid, creative, fun workout. If you want a long, lean, firm, sculpted physique - Ruah is for you.

I was drawn to the method because my grandmother used to tell me I was full of "Ruach." (She said it with the Yiddish ccchhhhhhuuuhhhhh.) Ruah means "spirit" in Hebrew and what a perfect moniker for a fitness modality created by two women obviously full of excellent mojo.

Ruah generously sent me both DVDs in the series: "Release" and "Warrior"

I experienced "Release" first. There is an adorable introduction by the two ladies, explaining Suzanne being pregnant in the video - apparently she found out she was expecting during pre-production, so she is showing in the video. They give an excellent disclaimer stating that this is not a pre-natal workout, but because Suzanne was in such great shape before her pregancy, it is ok for her to demonstrate modifications. I found this absolutely endearing and motivating to women who are either pregnant or want to get pregnant ... STAY ACTIVE whether with child or not!

The "Release" workout is a great balance of 15 minutes of Lower Body/Cardio movements like chair pose and lunge variations, but that are dynamic and flow with breath and movement.
The next segment is a 25 minute two part floor workout that consists of upper body work - again using moves like planks and push ups that flow and an ab section that uses pilates "c" curve movements.
The final segment is a 10 minute stretch and relaxation.

The "Release" DVD is great place to start for beginners, to learn the movements and to enjoy a lovely, mellow - yet energizing addition to your current fitness regime to add new rotations and movments that will surprise your muscles.

I then tackled, "Warrior." "Warrior" definitely takes Ruah up a notch.
The DVD begins with a 25 minute standing lower body sequence that is sure to have you sore in places you may not have realized even existed. Variations on squats, lunges and plies are fused with upper body movements and done at a quick pace, providing both cardiovascular and muscular work. The leg sequence is repeated twice, so you have double the chance to work hard and change your body!
Next is a 13 minute upper body and core floor series. Planks and push ups work your entire body, but emphasize a strong, flat tummy and supportive lower back.
The DVD concludes with an excellent stretch and relaxation segment that mainly focuses on the hips. This segment alone is a standout and would be beneficial to practice daily.

Give Ruah a try if you are looking for a fresh, creative, energizing addition to your fitness program. The instruction is top notch with Suzanne and Leah performing the workout to a comforting voice over detailing the movements. Do the workout three to four times a week combined with a good nutrition program for optimal results or add it in once or twice a week to your current program to shake things up.

You can learn more and purchase Ruah Mind Body Movement DVDs here:
http://ruahmovement.com

(image from: ruahmovement.com)

Oldie, but look damn goodie

I love turnnig the clocks forward!
The weather is getting more Spring like ...
Here's a workout you can do anywhere:
http://damn-ilookgood.blogspot.com/2009/12/travel-workout.html

Lucy Perfect Core Pant

The Lucy Perfect Core Pant is the anti-low rider. The rebellious, yet classy older sister to butt-cleavage inducing spandex. This is a pant that knows better. This is a pant that knows how to maximize a body's potential and literally reminds you to engage your core! A smart pant! Who knew?

Released to the public with a flurry of press promoting Lucy's new xBAR Technology, the ads focus on LucyPro Suzanne Bowen and her awesome rear view in the full length Perfect Core Pant. See above for photographic evidence.

Naturally, I was thrilled when Lucy offered to send me a pair of these revolutionary pants "for extreme Body Alignment and Reforming."

I received my pair of Perfect Core Knee Pants and immediately took them for a test run teaching a yoga class.

The Perfect Core pants had me at hello. Instantly, my abs were flattened, my bootie was lifted, my thighs were smooth and seemed to have more space in between them than usual. Did I just get lipo or slide on a pair of pants?

After class, I peered down at my normally, unfortunately sweaty front side ... and not a drop of moisture!

The pants provide a comfortable amount of compression and support with strategically placed abdominal and back panels - this is the xBAR technology. They remind me of CWX running tights, but much less extreme. The support enhances whatever fitness modality is your fancy, enforces body awareness, promotes core strength and good posture.

Shop the entire Perfect Core collection here: http://www.lucy.com/The%20Perfect%20Core%20Collection/The_Perfect_Core_Collection,default,sc.html

(image from: lucy.com)