Meet Steve

Morning. Theres nothing like hearing the coffee brewing- the house is sleeping- you've just finished a workout and have a quiet moment to just write your thoughts! I write often about motivation. Where it can come from, how to self motivate- how to keep going and pull through those down moments. Motivation can come from anything and everything- but bottom line- it needs to come from "within" you. You can search the world to find motivation- and yes you learn from others and be inspired "by others"..but those others wont be there with you at 7 a.m. in the freezing cold weather- that is all you baby.

One of my biggest motivators happens to be a client of mine. Meet Steve. Steve is 72 years old. He is a lawyer with a demanding job that needs him to be at the office every morning by 9- and as I've learned over the years- has court appearances all over California- has early morning meetings the last week of every month- has never missed a day of work- and is rarely ever sick! His firm used to be on Wilshire Blvd in LA- and if you're familiar with where Agoura Hills is- and where Wilshire Blvd- and those three haunting numbers 405 (as in the freeway) you can only imagine what time he needed to leave to be there at 9 a.m. Yet- before all that Steve would hit the gym 3-4 times a week at 5 a.m. He would wake up at 4:30- to be at the gym by 5- get in his workout- change there- hit the traffic party and be at work at 9 a.m. Every single week without fail for over 20 years. 2 years ago he moved his Law Firm to Woodland Hills- and signed up for a few Personal Training sessions with me. I was training his wife at the time- who convinced him to just try a few with me. After 2 he was hooked- and for the past 2 years- Steve has come 3-4 times a week at 7 a.m.- without fail. He's never missed a day- never cancelled a session. He has run 2 marathons, many half marathons, and more 10 k's that he can count. He's in better shape then men half his age- and is still heavy lifting- running- squatting- and yes- doing jumping jacks at 72 years old. It's not easy waking up at 6 a.m.- and sometimes all I wanna do is get back under the covers and sleep in- especially when its 39 degrees out- but if Steve is doing the same thing- then why on earth am I complaining? It's a commitment, dedication- and its not always easy. He's called me the Devil, Sadist, Drill Sergeant- but right before he leaves he says "Thanks Coach".
Yes- I am "The Coach".

Dedicate yourself to your health. It's an investment worth making- for you. No one can do it for you- and no one will.

This mornings workout was
Push Ups
Single Arm shoulder Press
Tricep Dips lifting a leg
Ball Pass Abs
Plank
(done 4 times)

Kids are up. Lets get this party started..

Q and A

What type of Yoga do you do?

Lately I've just been doing Yoga DVD workouts from DirectTV- but I love and recommend Bikram Yoga if you have the time and $ for it.

Can you reccomend a menu for someone that needs to lose 20 lbs and what ex. to do to burn fat and tone all body?

Cut all white flour and sugar- proteins should be lean (chicken breast, turkey breast, egg whites, lean beef) carbs should be whole grains- fruit should be limited.
There are so many exercises to chose from- for starters chose a cardio that you like (jogging, biking, dancing, eliptical, kick boxing, swimming, etc) Each person is different so you must like it in order to stick to it..do it for 45 minutes..3-5 times a week.

How do you make the Veggie Soup?

I dont follow recipies- this soup should also be called "Everything but the baby" cuz thats what's in the soup. Basicly, I sautee an onion in cooking spray and add leaks, celery, mushrooms, cabbage, zuccini, yellow squash, green beans, carrots, butternut squash, fresh corn, peas, literally- whatever u want!! mix it up 10-15 minutes..cover with water..add salt-pepper-onion soup mix-herbs..cover and let simmer for 45 minutes..

What's a good bra when Target brand just doesnt fit?

Wish I had that prob :) Try Champion- I heard they make good ones..

Is it possible to gain 3 lbs in a day? Seems like after the weekend I always gain 3 lbs!?

Welcome to the club! No- its not 3 lbs. Your body weight can fluctuate up to 7 lbs in a day. Your weight depends on so many things other than body fat: salt-water-hormones-sleep-stress-carbs-period-bloating-gas...so dont worry about the number- especially after the weekend!

I always feel so tired with not enough energy to get through the day. How can I commit to working out?

Are you eating enough? Drinking enough? Schedule your workouts first thing in the morning and I promise this will give you MORE energy throughout the day.

Do you work out on your period?

Yes- for me it actually helps but I do know many people that absolutely can't. If you get very bad cramps- definately cut back or modify- dont overdo it.

Have you ever done the 3 day diet?

The hot dog one? Yes- but I dont like tuna- saltines-hot dogs- beets so I basicly modified everything. Diet didnt work for me but I know many people that like it. Dont expect the weight to stay off for good though- take a bite of a pear the next day and you're back to where you started from.

Sorry that I didnt get to all the questions- they will be posted in next weeks!
Email your Q's to RachelCFT@gmail.com

Gobble me this..(YESTERDAYS BLOG THAT NEVER MADE IT!)

So of all the topics I've been requested to write- Thanksgiving has been a biggy. Not only that- every magazine, T.V show, newspaper, and website dedicate the months leading up to Thanksgiving on how to survive the meal without gaining 10 lbs. What to eat the week before, what to drink, what to wear, how to eat the food- chew slow, drink water, take breaks, load up on veggies, wear tight clothes, wear red lipstick- I mean it's as if the general public never sits down for a meal! Oh- and then dont even get started on the day after- what to do with the leftovers! Yes, Thanksgiving is a wonderful family Holiday where we learn to give thanks and appreciate life- but in all fairness to us Jews- we do it every gosh darn week..not only that- we do it every week for about 25 hours straight.

So, for those that have requested Thanksgiving- here's my advice. Think of your meal as a wonderful opportunity to sit and relax with family and friends. Its not often that you enjoy this- so embrace every second. As for the food, I recently read a great book called "The Skinny Girl Diet". In a nutshell, it talks about allowing yourself to eat whatever you want- but only "tasting the food". So, when the author (Bethenny Frankel) goes out to dinner, she will order anything and everything her heart desires- but only taste a few bites of each thing. Now, while I can never survive on such an eating program in my day to day life- my appetite is too large and my financial budget is too small to order everything on a menu- I do however think it's a great method to have in mind when sitting down to a Thanksgiving feast. There will no doubt be many delicious foods to chose from- and foods that are all too delicious to pass up- so taste everything- but just a little bit. Load up on the healthy salads and proteins, make that the bulk of your meal, and have a couple bites of anything else your heart desires.

I had a few clients this morning but only worked out with one. We went for an hour run- I particularly love getting a long run in on any morning- not only for the fitness benefits of it but it really clears your head, your mind, empowers you for the day and puts you in a "Go get em girl" mood. And- on a day when theres no school and the whole world shuts down- boy do I need that!

When you feel like giving up..

I just had to. Love me some Megan any day any time.

I arrived late Thursday night from my trip- had a few clients the next morning but then went directly into the weekend. This weekend was oh so fun- like I said I dont watch what I eat on the weekends- maybe I should consider doing that!! This weekend sucked! I acted as if I've never seen food before- and everything was like a foreign delicacy for me. If anyone asks me what my moods are like I say, "Monday through Friday I'm great- come Sunday I feel like a depressed goat (I dont know- goats seem depressed right?) and Monday I start all over again. Abundance was the term for the weekend- 3 pieces bread with all those fatty mayonaisy salads- dips- double portions of main dishes and whatever the hell was sweet and satisfying for dessert. That was Friday night- the next day was worse. Come Saturday night, the pizza and fries show up. I'm so down for that.

Sunday- needless to say I woke up bloated, eyes were puffy, felt gross- but hey I did this to myself. So, I have 2 choices. I can sulk about it- get cranky- punish myself and put myeslf down. Or- get proactive. Its over- done- no going back- so forget it and move on. Be productive and have a great start to the upcoming week. So I went for a 5.5 mile run and felt like a new person when I finished.

There are many times when I give up. Times when I give up with eating and times when I give up with exercising. We're all normal human beings that have moments where we'd rather just dig into a bowl of ice cream and screw the run for another day. Or dig into that pie of pizza- and once that happens why not go all out and add the fries, milkshake and finish it off with a REGULAR coke. It happens, and while at the moment it feels great- we all know the after feeling. How you deal with that after feeling is what's going to make you or break you. Be smart and productive. Unfortunately these behaviors can lean to downward spirals where you completely give up- so change the attitude you have about it. The moment you restructure yourself- start fresh and dive right back into your normal and eating exercising habits- you will feel like a new person.

On Sunday after the run I had my usual breakfast, an apple as a snack, grilled chicken with salad for lunch, egg white omelette as another snack, and chicken again for dinner with another salad.

Monday morning workout was an hour run and full body stregnth training. Most was typical as written in other posts but I added some uphill lunging- I have a long steep hill outside my house and lunged from bottom to top - 3 times.

I made another veggie soup for the week. Especially with this weather it's the perfect go to snack, meal- whatever. Just a low calorie staple that can be eaten whenever!

Q and A

Is walking considered exercising?

Unless you're walking as if you're being chased by a robber- not really. Many people meet up with friends and go for walks and consider this their exercise. It's considered more of a stroll- and yes while its very healthy and good for you- when it comes to burning major calories..it would take many hours of this "strolling" to be effective.

I love chocolate- I cant deprive myself of it- what should I do?

Save it for the weekends- make it a treat and reward yourself at the end of the week.

I have over 50 lbs to lose. I dont know where to start. What do you recommend?

Start with changing your diet- clean eating- cutting out white flour and sugar. Chose a type of cardio and commit to it 5 days a week. Pick a consistent time everyday and and use your time wisely. Just doing this- I guaruntee results. Weight will gradually start coming off week by week. You will get to a point where this will stop- at that point I recommend adding stregnth training to you workouts.

I've been working out consistently for months and eating well. I was losing weight every week and recently I stopped losing. What happened?

Your body reached a plateau. It happens a lot in weight loss. Basicly, your body got used to the exercise you're doing. Switch it up- try something new- and up the intensity. 

What kind of coffee do you drink?

I drink either Starbucks Pike that I make myself or Turkish Coffee with almond milk.

What drink do you order from Starbucks?

Soy Misto with 2 pumps sugar free vanilla and cinammon on top (great question)

Back to Reality..

What a long week with so much to say- much to confess!! I was away from Monday till late last night. I had an engagement party in NY and arrived a day early to take care of some stuff in the city. Generally, when I go to NY I stay at my grandparents where every morning I wake up to a spread of anything and everything your heart desires- and my grandparents know by now exactly what I eat and the house is fully stocked with all my food. This time the situation was a bit different, and as far as food was concerned- I was completely on my own. How bad could it be? It cant be that hard right?...WRONG..very very bloody wrong!

I arrived late Monday night- I dont generally like to eat on planes cuz I get sick so I was good and hungry. Theres gotta be a decent place open late at night to get a good meal right?..Oh- WRONG AGAIN. I could very well be oblivious to NY resturaunts but as far as I was concerned- the local market would have to do. OK- crackers? Popcorn? Chumus? Pretzels? But it was so late at night..I hate eating heavy so late- espeically b/c I had to wake up early the next morning I didnt want to feel sick and have it ruin my day. I remembered I had an extra sandwhich in my bag but peanut butter tends to get me nautious and not something I like right before I go to bed. I put it in the fridge and knew it would come in handy. I had an apple and pretzels and called it a night. I felt like an anorexic girl with a growling stomach and a pouding headache. I shouldve been better prepared- me of all people. Its ok- tomorrow is a new day and I would do it right.

Tuesday morning arrives- and I ran straight to that fridge for my sandwhich. Filled me up? Ya right- I had to get to the city quick so I couldnt even stop off localy to pick up some food. Got dressed and headed out- stopped off at a store in the city and got some fruit- granola bars-nuts- protein bars- anything and everything with a kosher sign that could keep me going all day. I ate crap all day. My body wasnt used to it- I wasnt used to it. I had scheduled appointments one right after the other trying to knock off as much as possible in one day- so this was the epitomy of eating on the go- all I could think of was that I'm having dinner in the city- and how much I needed that dinner. Finally- dinner arrived. Oh- my workout of the day- I walked from 16th to 81st..I had 45 minutes to get there and hell no was I taking a taxi..those 45 minutes were intense- and with feet throbbing, head pounding, back aching, stomach growling and eyes burning (no sleep) I arrived at dinner. I ordered a big Angus Steak with a salad, and had some chumus and veggies as appetizers. Man was that good- well needed- well enjoyed..and the few glasses of Merlot didnt hurt either :)

Wednesday morning I had more time so I made sure to stop off and pick up good ole healthy food. I arrived at a local cafe and asked for an egg while omelette with a whole wheat bagel on the side.."We dont do egg whites"..Serioulsy? Umm..do you have eggs? Do you want me to seperate them for you? Thank you to a friend behind the counter who convincing this other guy that ya "You can do egg whites"..I had a bowl of fruit, egg white omellette, whole wheat bagel and a coffee and headed back to the city. This day was more mellow with a stop at Dean and Deluca where I tried their nuts mixtures, dates, grapes, and a coffee- my breakfast was a bit later so lunch was smaller. I had dinner in Crown Heights that night at a local joint- left hungry- nuf said. Wednesday day was my aunts engagement party (reason of my trip- photo above). So I helped myself to all the salads and fruit at her party- plates were so small- makes you feel like a horse when you're going for your 8th refill.

To sum up- when you're on the go and not in your comfort zone- its very very hard. As prepared as I thought as I was- when push comes to shove sometimes you're forced with grabbing the granola bars, pretzels, etc- and even ice cream a few times (shh). It's OK. As much as I would have wished I could have eaten better I enjoyed every second of my trip- I have not yet weighed myself to see if and what damage had been done but I'm not all that concerned. Immediately when you go back to your old routines your body adjusts quickly. Vacations are fun- exciting-different- and are meant to be enjoyed like that. Eat the occasional ice cream, donut, pizza, wine- dont do it often but when you do- you better damn enjoy it and make it worth it.

My trip ended with a very fun family lunch with big appetities and even bigger personalities- finished off with a long non-ending flight back.

B/C I didnt have any form of organised exercise in NY I was glad to get back to clients early this morning. I started out with
Quick Up-Hill Jog
Walking lunges with 12 lbs
Closed leg Squat with 15 lbs
(x3)
Leg Crosses
Deep Lunges
Plie Squats
(x3)
Leg Szissors
Standard Squat with 15 lbs
(x3)
An hour run combined with 2 clients..
Push Ups
Tricep Extensions
Plank
Side Planks
Back Rows
and lotsa ABs on the mat :)

Breakfast never tasted better, good ole grapefruit, Protein Pancake, and a coffee. Happy to be home- back to reality- and gotta get started on this Week Q and A..lotsa good Q's especially from my trip- met lotsa ppl with lots of questions. Ask yours at RachelCFT@gmail.com.

Good Day Mates :)

The results are in...

Please excuse my blogging lately or rather blogging absence lately- it's been harder than I expected to find Internet service...but thanks to a lovely super chic upper east side star bucks- were back in business!
I wanted to touch a bit on my no crabbing adventure last week. Here's exactly what I did- and the pros and cons along with it. I had my regular breakfast before working out everyday..threes no way I would be able to work out with no carbs. After my breakfast my lunches snacks and dinner were either salads roasted veggies proteins or fruits. I tried limiting the fruits and some days i was better than other. I did my regular workouts and ate just as often as I usually would.
Pros:
I lost 4 lbs in a week
I felt lighter
Was easy to stick to but only when I had everything prepared.
Easy resturaunt ordering
Cons:
Low energy
Boring
Not easy to stick with "on the go"
By the last day I was soooo craving carbs I downed 3 bowls of brown rice so it definately causes cravings..

All in all- if you have hit your target weight and wanted to tighten up before an event I would recommend it but no longer than a week or two. It is not a long term weight loss method and definitely not something you could stick with long term but i did enjoy the challenge and obviously enjoy the results :)

On the go..

(We should all be so lucky to travel in such style!)

It's very easy to develop a good routine and schedule when you're home and consistent with it. After a while, it starts becoming second nature- and hopefully you can get to a place where your body needs it and almost demands it from you. But what about when you're on the go? Just because you're on vacation doesnt mean you should give it all up- a lot of times we fall trap to completely letting ourselves go making it a lot harder to pick up where we left off when we come back. It's understandable if you're just going for a few days and have absolutely zero time- but just as you need to eat, shower, and sleep when you travel- your daily exercise is just as important.

When I'm traveling here are a few things I like to do.
a.) Go for a run. It's a great opportunity to check out the new location on your own terms. Just make sure you know where you're going. Look up a route before hand- or find a local park that has a directed path.

b.) Check out a new gym. They have one day even one week free guest passes- so why not check it out. Maybe take a class? It's always exciting in a new place, new people, new equipment..so have fun with it.

c.) Try something new. Ever tried Bikram Yoga? Pilates? Kick-boxing? Check out the area and see if they offer any of these classes. Who knows- you may love it and make it part of your routine when you get home. Or- you may hate but hey- at least you tried!

d.) Do a no equipment required workout from your hotel room (or wherever you are). A workout I use a lot- especially when traveling is this one

http://www.youtube.com/watch?v=fhWjPYdu_qk

It's 30 min- I try to get it in as often as I can- very effective and worth every second of those 30 minutes.

Also- if you're gone for a few days- instead of committing to a general "workout" tell yourself a time, place, etc and be precise. So- if you're gone Monday, Tuesday, Wednesday than say..OK- Tues morning before I do anything else I will go for a 45 minute run. Schedule it, prep it, and make sure you stick to it.

This week I'll be traveling- I havent yet decided what method I will use..a lot depends on the weather..but once I get there I will figure it out.

I have finished my no-carbing week. Just weighed myself and have some great news..plus a weekend recap..stay tuned :)

The Veggie Soup..

It's been 4 days of no carbing and I must admit it really has been pretty smooth sailing..I've been chowing down on tons of fruits (probably more than I should be) veggies, proteins and my good ole' trusty Veggie Soup..

In the beginning of the week I made a huge pot of veggie soup- everything under the sun went in there. Onions, shallots, leaks, zuccini, carrots, green beans,celery,cabbage, squash, peas, tomatoes, mushrooms, and a little bit of fresh corn. I threw in some salt, pepper and tons of fresh herbs to give it flavor. I eat is ALL DAY..its very low in calories and b/c of all the veggies and the liquid it's quite filling..

I also made turkey patties. I used some ground turkey breast- onions and spices- rolled into small bite size balls and made a ton of them. Also a great go to snack for no carbing. I cut up lots of veggies, and fresh fruit and just always made sure to have stuff to munch on..

As for workout today- I did yoga..time to cook for the Shab..

Still going strong!

I woke up this morning at 6:30 to a text from my first client that she got sick and unfortunately wasnt able to make it this morning. Hmm..this means an extra hour of sleeping in..but then again..most of my workouts these past couple days were either with clients, with the kids or cut short b/c of the kids sooo..I knew I needed a good run- it really has been too long..but it was cold out..I was still tired..to run..to sleep..run..sleep..I really wanted to sleep- but I said hey- if I'm anyways working hard to give up carbs this week..then why not make my efforts count even more..so rubbing my eyeballs I got my lazy a$$ outa bed and laced up my sneakers. I did a great hour run- I really could tell that it's been a while cuz it took me quite some time to get into a good groove..but once I got going I was set..I truly did enjoy it..

Came back- had another few clients..usual breakfast..I had a full day on the go so lunch was grilled chicken, green beans, and steamed veggies- apple and grapes for a snack, and soup-salad-and grilled chicken for dinner.

Cutting carbs yet again has been surprisingly easy- today I did eat out for lunch and dinner- cant remember the last time that happened but it sure helps! We'll see what tomorrow brings..I really do just want to sleep in...hmmm..we shall see :)

Day 1: Done

Hi Adriana- we'll talk about you soon..

Monday was my first day skipping Carbs after breakfast..It was actually a lot easier than I thought it would be..

For Breakfast I did eat my carbs, for snack I had an apple and another coffee. Lunch was 2 bowls of veggie soup and 2 turkey burgers. (I use ground turkey meat, chop onions, herbs, spices and cook at 350 for 45 minutes)
I snacked on celery sticks, carrots, mini peppers, and pickles until dinner and then made a Big Salad, more veggie soup and another turkey burger. Was very easy so far- but hey its only been day one!!

Workout this morning was
chest presses
chest flys
tricep skull crushers
reverse crunches
full sit up
bicycle crunches
(x3)
tricep dips
bicep curl
plank
push ups to t stand
(x3)

Gonna try to get do some Yoga now while the baby naps..I could really use it after these past few days!!

I was just reading about Adriana Lima- supermodel who just gave birth and has this insane figure..heres what she says about her weight loss..

“I always change my diet constantly every year I do something different, and this year it had to be exceptional because I just had a baby. So I had extra weight that I put on, and also my body was completely different — I felt like my bone structure just changed completely. I really had to work in a different way, so I did a few different things.”

“I started with a liquid detox and then, after I did only protein . . . I went to a nutritionist — everything is followed by a doctor. It’s not that I just decide on my own, ‘I’m doing this! I’m doing that!’ No. I have a nutritionist, and he does a series of exams, breathing, blood and everything else. And from there he sees how my metabolism works. If my digestion is fast, what type of food makes me bloated and not — all of these types of things . . . Food-wise I eat like anything green, any green vegetables grilled or any type of meats grilled, like four ounces of anything, for lunch and dinner. Between that I have either a shake or cereal bar.”

 Hmm..cant do liquid or just protein..sucks for me!

Cutting Carbs..sorda

I think Jessica Biel looks beyond stunning in this photo and just looking at her is putting me in a better mood!

This weekend has been one of the longest weekends of my life. No school, no husband, no help, and thank you for that extra hour on a Sunday- couldnt have come at a better time! (notice the sarcasm please)

Friday I had a morning run, and ate ok. Shabbos- not good. Nuff said.  Sunday- not good either. Set my alarm for 6 a.m. to do yoga before the kids got up. But they beat me to it- were up at 5 so the day started painfully early.

But- it's Monday, and Chaya is at school, Sarah is taking a nap- and I am smiling ear to ear. Time to prepare the week and get focused! This morning I did a 30 min run with an ab workout, and some Yoga.

I have an event coming up next week and I always like events to challenge myself and my will power. Cutting carbs is the hardest hardest thing for me to do- and while I dont recommend it for long term weight loss I feel that its the only healthy way of losing a few extra lbs here and there. My go to plan for getting "Event Ready". Now I'm not going to cut it out drastically- I will have my P.P in the a.m. b/c I need it for my workouts. So- besides for the morning fuel I will be cutting my carbs this week.

I weighed myself this morning and will weigh myself again next Monday morning. If anyone would like to join me I'm all for it- we can have a support system going on! Email or facebook me and we'll compare notes.

For now I will be allowing myself 2 fruits a day cuz I cant live without fruit. So far I had my P.P, coffee and an apple. Let's see how long this lasts :)

Q and A 3

What cardio is better- jogging or biking?

The general rule is 1 mile of jogging= 4 miles of biking. If you can jog- knees allowing it- than definately jogging.

I'm 4 weeks postpartum. What can I do with 2 kids and no sleep?

Wait until you're getting enough sleep!! Don't start any type of exercise until a.) you're at least 6 weeks postpartum and get the OK from a doctor and b.) You're emotionally ready. Don't start it at a time where you can barely stay awake- let alone sweat out a workout! If you start it at such a time you will no doubt come to dread it and regret it. Wait until things normal out a little bit..and I can promise you as a mom of 2 kids under 2 things will calm down. Then start slowly. Pick something you enjoy- commit to 3 days and work up till 5. Right now just focus on eating healthy which will help out a ton in weight loss. You are no doubt ravenous all the time, so make sure you're fueling up on the right foods.

How many times a week can I do weights?

Depends what you're doing them for. If you're using heavy weights to build up your muscle tone, then you should give them a day to rest in between work outs. If you're using light weights to assist in calorie burning workouts- then you can do them everday.

What's the quickest way to lose weight in a short amount of time?

Whenever I have an event and want to look my absolute best, I will TRY and cut carbs for a week or two before. I dont recommend it for long term weight loss, but something like the first stage of The South Beach diet is a great way to shred a few lbs in a short amount of time. Unfortunately, you may gain a bit back when you resume your normal eating habits. 

If I have only have 30 minutes a day to work out, what should I do?

Use every second of 30 minutes and dont stop! Think of high energy movement that get your heart racing. Sprinting, jumping jacks, jump lunges, jump squats, burpees, high knees, butt kicks- plan out 30 minutes with these type of movements.

How much can I lose in one week if I cut carbs?

Good question- try it! For each person its different. I will personally be trying it this week so I'll let you know. Weigh yourself the morning you start and weigh again a week later- in the morning.

What do you charge for Personal Training and how do I schedule a session?

I charge $45 a session, and you can email RachelCFT@gmail.com

Empire State of Mind

This Sunday is The ING New York City Marathon. I have never expirienced the feeling of crossing a finish line- but its always been a dream of mine to work towards.. so for those of you running on Sunday- Congrats- I commend you- I'm jealous and I wish you the best of luck!

For the rest of you like me- sitting on our butts while others are out there pounding the pavement on Sunday- heres a little celeb inspiration...

Gwyneth Paltrow with celeb Trainer Tracy Anderson heading to her NYC Workout

Karolina Kurkova and her legs in NYC- nufff said!

Russel Brand working out in Central Park

Claire Danes in NYC

 The Material Girl herself working out in NYC

And some NYC Marathon Runners...Katie Holmes, Lance Armstrong, P-Diddy, and Ryan Reynolds

Have a great weekend!!
G-Shabbos and G-luck

Rounding 3rd..

(It's Marissa Miller- wearing a Baseball uniform- need I say more)

It's Thursday..keep pushing you can do it (I'm talking to myself...)
Sometimes weeks fly by..feels like Shabbos just ended and you're already cooking for the next..but other weeks..your body is aching- you're exhausted-need a weekend break and its only Monday night!!

It's been a very very long week- but its Thursday night!!! Generally Thurs nights are hard cuz its cooking, cleaning, prepping and Friday is my busiest Work Day- but this week I've rearranged my schedule and I have no clients tomorrow- so tonight I can stay up late- hehe-woop woop!

This morning I had reg breakfast, worked out with a few clients- I had my sprinting in the park client today. Its one of the fastest and most effective cardio workouts you can do. Find a distance around 250 meters- run at all out energy one way- walk back..do it a few times..u'll be happy u did! Snack was apple and P.B- Lunch was chicken- 2 sweet potatoes and salad..dinner is T.B.D- I'm really craving cereal..but its never just one bowl- or 2- so we'll see..

At this moment, I cannot wait to get my kids to sleep and relax..so like I said..rounding 3rd..almost there..I can do this!

B.T.W- Still doing yoga twice a week- havent had time yet today so hopefully when the kids are asleep..hopefully!!

Push it Up!

This morning workout was running 30 min- and a mixture of push ups, jump squats, burpees, lunges- I've been working a lot lately so my energy was quite low- I took all the things I love to hate and shoved them all into one workout! Much better!

If you've ever worked out with me before (and dont you think its time you do) you know that I'm all about The Push Up! I had a conversation with someone the other day and she tells me I need to stop acting like a man- I'm a woman and should internalize that. But when it comes to Push Ups- you better believe the "man" in me is boasting!

The Push up works your chest muscles primarily. Yet- your triceps and shoulder act as secondary muscles so you're getting a 3 for 1 here. There are so many great varieties- and its one of those exercises I love cuz you work it, feel it and see it instantaneously.

For beginners, start modified on your knees.

 Your arms should be parallel to your shoulders- palms pressing onto the floor. Its very important to have a flat back and focus on using full upper body stregnth. Lower yourself down to the floor slowly bringing your chest to touch the floor and slowly press yourself up.
With these, the slower you do them,the harder they are. Its a lot more beneficial to do 5 slow ones than 30 fast ones. When you do them quick you use momentum, not stregnth..so take it slow and controlled.

For more advanced- go military.

 Get on your toes, palms on the floor, slowly with controlled movement lower your chest down to the floor and press yourself up. Again- SLOW!

Now, once you've mastered either type- there are so many variations..

Do em off the ball

 

Off a bench

Against a bench

Holding weights

Come into a T-stand after each Push up (side plank)

Also- tighten your abs when doing whichever type of Push Up you do. Gives you a great ab workout as well!! So get pushing woman!

Prescription Exercise?

Have you had your daily dose of exercise yet? Think about it- it reduces the risk of every chronicle disease known to man- its cheap- easily accesible- proven results-risk free- no side affects (besides for a bangin' body but we take what we can get right??) So just like you go to the doc to get ur meds for whatever's bugging you- the Doc's should say "OK- run this prescription over to the pharmacy and run back" No need to even go into the pharmacy..
Now there are obvious reasons one may need some real pills- but exercise is hands down proven to reduce the risk of many diseases- stregthens your bones- and ladies- reduces the risk of looking old and aged- helloooo botox??

So practically speaking- lets deal with basics. I've been getting emails with people saying..ok ok I'm reading- I'm ready..but now what? Whats the first step?

-Write down why you're doing this. There will be time times when you feel like you want to give up. Its not always fun and games- but the pay off is worth it I guaruntee it! Just believe in yourself..will ya!
-Plan your week- starting with food. Write down your meal plans for the week. What you will be eating and snacking on during the day. Buy it- prepare it. If everything is readily accesible you will eat it and stick with your plans.
-Get rid of the junk in your house thats not good for you. If its snacks for the spouse or the kids put it in a place that you cant easily reach. The highest or lowest shelf in ur pantry- or in a drawer somewhere harder to get to- if its not right in front of your face you're less likely to put in the effort to actually get it.
-Plan your workouts. Find something you like and will commit to for 5 days a week. Yes- 5 days. Commit M-F and take it easy on the weekends. They dont need to be long workouts- 30 minutes to an hour. Plan where you will be going, what time you will be going, what you will be doing, and if you need to arrange a babysitter or call on the husband for help- do it before hand! Don't wait till the last second because these days there always another gosh darn sports game on and they make great excuses for husbands!
-If you can afford it, I highly reccommend using a Personal Trainer to jump start you. They will teach you the basics, give you great examples, and answer any questions you may have. They will also work with you and your limitations..so definately an investment worth making..
-At the end of the week- when you've committed yourself and accomplished all that you set to do- write down how good you feel. It's a powerful feeling and it will motivate you to start all over again next week...

This mornings workout was an early one- woke up before the kids got up and did
Walk out Push ups to Tstand
Reverse Pulls
Shoulder and Front Raise
(x3)
Tricep Dips
Hammer Curls
One arm Shoulder Press
(x3)
Oblique Crunches
Weighted full sit ups
Jackknives
(x3)

Breakfast was usual- and now for lunch....

On the road again

my second True Love- meet the Soy Misto...

...and so it begins..
It's Monday again!! This Monday was beyond long- feels like 5 days packed in one..but I'm happy I got a lot done. So let's talk eating and workouts..

Eating was grapefruit and tea before clients..4 clients- did a mixture of running, abs, yoga, and assorted upper body movements. Then P.P and coffee. I had to be in downtown la today all day which meant I needed to bring my own food. So, when this happens I usually bring a fruit and nuts for snack and salad for lunch..but I lost track of time and didnt have time to prepare a salad so I grabbed a fruit and dry oatmeal in a bag..so at lunch time I stopped off at starbucks- got my coffee (soy misto with 2 pumps sugar free vanilla- sprinkled cinamon on top- bliss) and extra hot water for my oatmeal..had my lunch there- spent the rest of the day there and unfortunately didnt make it home for dinner so I stopped off at this new (could be old but I just heard about it) Thai Asian place on Pico called Bodhi- I ordered mixed veggies with brown rice..its a Vegan place and soy-tofu-fake cheese-etc will be the death of me so my mixed veggies did me just fine..

On days when I know I'm outa the house all day the easiest things for me to bring are
-fruit
-nuts (I try not to bring too much cuz I will finish the bag)
-salad (hard to eat on the road but if you can stop and eat somewhere its a great option- duh)
-wrap (easy to eat while driving)
-grilled chicken in a pita
-turkey deli in pita
-almond butter on quinoa bread
-brown rice in container
-carrots and snap peas

Just got home- feet are falling off and I'm still starving..I just downed 2 fruit- and all I wanna do is get into PJs and watch Gossip Girl.

U know you love me
XOXO