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