Real Men- Meet Jamo

Its not only the women that have to work hard to acheive their goals- men need to put in just as much effort to show results- their goals may be different than a woman- so therefor they need to train their bodies in a different way. I've had the privelege of training with Jamo Nezzar- The official trainer of Miss California USA. Now, he may not look like your average Joe on the street- but his training ethic and commitment to his work is so motivating- I needed to hear his secrets. . We took some time to chat and get back to basics- so for all men looking improve their health and fitness routines- listen up!

Jamo on the right

What would you recommend to someone just starting a fitness program- has done nothing before- where should they start?
They need to first set their goals, understand what it takes to get fit and healthy -be committed yet understand that they are doing it for one reason and that's to get healthy for themselves. Once they do this they have to learn the basics of training either by researching the best training advice or get a GOOD trainer to teach them how to workout then go from from there.

What is the best way to gain muscle mass yet lose fat at the same time?

For a man I think they should follow a bodybuilding style training to gain mass which will increase THEIR WEIGHT! While maintaining perfect form at the same time they need to clean up their diet, a diet that is slightly high in protein and carbs and low in fat. 

For the sports enthusiast, what would you suggest to someone looking to increase stamina in basketball playing or any other sport?

The best Style of training for the sport enthusiast is Core functional training, as well as interval training! 

Do you feel men and women work out differently? What needs to be done different?

Yes men and women needs to train differently. Men can go for a more bodybuilding style training while still doing core functional work. Women need to stick to core functional work with lighter weights and more emphasis on activating the muscle tissue and elongating it to give them that feminine look.

What motivates you to work out everyday?

I don't workout everyday :) I rest two days a week. what motivate me to workout is the feeling I get when Im done as well as COMMON SENSE, we were created to act and react! The day we stop moving is the day we die. If you don't workout you will shut down!

For more info on Jamo you can visit www.jamcoretraining.com

Winter Workouts

I recently took a trip to the icy cold and snowing New York City. During my stay I came to appreciate more than ever the great weather we have here in California and how it makes it so much easier to exercise daily. I wondered what it would be like to live there- would I still be able to commit myself everyday? What would motivate me? How would I do it? For cardio purposes- theres nothing better than a good ole outdoor run. In icy weather just be careful of a few extra details. For weight lifting- if space permitted- I'd definately dedicate a space in my home for workouts- getting a great workout without much equipment is so easy these days- especially with all the D.V.D's and home workouts available. If that doesnt work out- I may need to join the all-mighty gym. Ya-the gym. The place I used to call home. Yet ran away from years ago and never looked back. It does have its advantages though- and I know many people that swear by it. So- its your choice- If you have the patience and stamina to run on a treadmill or elliptical by all the means thats your way to go- if you're like me and absolutely cant-take advantage of prospect and central park for your outdoor cardio. They both have mapped routes for your convenience- and runners are always there no matter the weather so thats motivation in itself.

If you chose to join a gym, I'd suggest joining with a friend. My biggest issue with belonging to a gym was actually motivating myself to get to one. I had the attitude of "If I dont get to the gym, I cannot work out". Which is not true- there are so many things you can do "out of the gym". However having a place that is indoors and you have all the equipment you need is essential to committing to a fitness program. So find a friend that will go with you- one that you know will stick with it. Don't pick someone that you know will find every reason to cancel on you- unfortunately thats only money lost on your part so be smart when picking someone. I'd suggest hiring a trainer for the first few times to get you started. If you are unable to- keep in mind that a lot of gyms offer free consultations for new joiners- so milk that for all its worth! Schedule a time to get evaluated. Ask the trainer good questions. Here are some great q's to ask to get the most out of your free consultation.

-Your weight

-Your measurements

-Your percentage of body fat

-Your BMI

-Whats a healthy weight range and body fat that you should be striving for

-Trainers are supposed to give you a tour of the gym and show you how to use the machinery. Tell them you already know the machines and what them to show you a few moves to do with free weights. The machines are easy to learn on your own- just read the instructions or watch someone doing them with their personal trainer. 

Once you've joined- become a good yenta. I always used to watch what other trainers were doing with their clients. Especially if you're going with a friend- come up with some great moves that you've learned on your own or seen others do and do it together. Just be careful with heavy weight lifting- I'd suggest using lighter weights if you're not being spotted or monitored by a professional.

If you chose the outdoor cardio, please be careful and follow these guidelines! The last thing you want is to injur yourself- it will only set you back weeks on your workouts so be smart about it.

Put on the Right Clothes

Layers that you can shed are essential. Start with a moisture-wicking base, a second layer for insulation, and an outer layer for blocking wind.

Protect Yourself

Most of your body heat is lost through your head and hands, so gloves and hat are a must. Make sure whatever you pick is light and can easily be shoved into a pocket if you get too hot. For your feet, choose wool running socks.

Use a Route

Especially with icy conditions, you want to make sure you're following a well-lit and paved route. Icy conditions means slippery and wet roads, so be very careful when chosing a route.

Try to use the right direction

If you can, try to run into the wind when you begin, and away from the wind when you finish. Running into the wind when you're all sweaty can cause stress and too much cold exposure.

Do a Good Warm-Up

Take time before you run to get your joints and body loose. Do your warm-up indoors, if possible, and focus on dynamic stretches like leg swings and walking toe touches- they tend to warm you up quickly.

Stay Hydrated

Winter months tend to be drier- and especially with the cold you feel less thirsty, but your body is still sweating so you need to replenish fluids just as if it were hot outside.

Whatever you chose..be safe and be reasonable. Know your limits and what you're capable of. Chose the method that you know and believe you can stick with.

Real Women- Meet Sarah

Sarah Nagar, 22 is a friend I've known for years- more of a sister I should say. After getting married, she moved to NY with her husband Menachem. When she moved back to California I noticed a complete transformation in her body. She never looked better- and I had to know how she did it..so to continue on the Real Woman project- meet Sarah..

• Original weight: 140-145
• Beginning work out: 3 days a week for one hour each time. I started out with 15-20 minutes cardio alternating between treadmill and/or elliptical or dance class. Then worked out for 40-45 minutes with a trainer doing strength training. (Focusing on just toning) and wanting to lose about 5 pounds.
• Results: Within the first month of working out, I gained energy, slept better at night, helped with my digestive system, however, did not loose weight right away. I lost about 3-5 pounds within 6 weeks.
• Diet: I found out that I was allergic to dairy, so I cut that out of my diet completely. So by now, my diet was the same as it was before just minus the dairy. When I cut out the dairy I easily lost another 5-6 pounds totaling about 11 pounds altogether. 
• I realized that the weight came off easier because of diet, which encouraged me to eat healthier.
• Before the "diet change" all I was eating was no breakfast, just coffee, I had a huge salad for lunch, a lot of snacks, a lot of fruit, and a HUGE dinners consisting of pasta, meats, dairy products, etc...
• I continued working out, now 4 days a week, same cardio, but different strength training exercises every day. 

• Diet progress: Due to food allergies etc…I began to figure out what was the cause of these reactions through a process of elimination. I cut out anything that I thought might be unhealthy, like white flour, sugar, anything with artificial flavoring in it. My diet consisted of,                           

·         2 slices of Ezekiel bread in the morning with a half an avocado, onions, tomatoes, and an egg (or 5 egg whites). I would have a coffee as well.

·         In between breakfast and lunch I would have a protein smoothie with a very small portion of fruit ( because I couldn’t eliminate ALL fruit.

·         For lunch I would have a salad with either tuna or any other protein.

·         I would have a bowl of oatmeal in between lunch and dinner as a snack.

·         For dinner I would have chicken, or fish, or meat, with rice, or veggies on the side.

·         Most of the weight came off when I cut out sugar (including all fruit), wheat (any and all wheat), dairy, and exercising consistently (even for a few minutes every day)

·         End point: I am now about 123-125 pounds. Altogether I lost about 25. My lowest was 118 which was way too small, so I added fruit and sprouted wheats back into my diet when I realized that that wasn’t the main cause of my allergies. From that I gained a healthy 2-5 pounds back. (Yes, fruit can make you gain that much!!)

  

To maintain, I still work out but not every day. I work out about 3 times a week because I don't want to loose any more weight. An hour each time. Half cardio, half strength training.   

 

*I've included a pic of Sarah before her transformation. Great job Sarah- keep up the great work- you're an inspiration to many others.

Real Women- Meet Brandi

As a quest to find out how all woman conduct their life- I've set out to interview all different women. I know whats works for me- and what doesnt. But as I've said so many times- we're all truly different and need to find out what works for us as an individual. So, lets see whats worked for others- or what hasnt- and what other woman have to say about weight, food, fitness, and their attitude towards it all.

I'd like to introduce my dear friend Brandi. Brandi is 32 years old and the mom of 3 young children. She's a stay at home mom- which she describes as truly one of the hardest jobs out there. She is 5"1"- and weighs 118 lbs. Let's learn a bit about her..

 

What time does your day start?
7 am


What's for breakfast?
First thing in the morning is a latte. After my workout its usually egg whites with salsa in the form of a burrito or with cottage cheese and ezekial toast.


Do you exercise? If yes what and how often?
Yes, if time permits usually 6 days a week. I mix it up with weight lifting/ light cardio or dance class (jazzercise- don't make fun) ***(me: Why would I make fun I love the carwash dance!!)

What are you snacks, lunch and dinner? 
Since my breakfast is large I do not usually eat a big lunch. I will usually substitute it with a protein shake of 1/2 cup of milk, 1 tsp of natural peanut butter, 1 tsp. of cocoa powder, 1 banana, scoop of vanilla protein and ice.. Yum!

Dinner is different every night- favorites are sushi (yes with the rice), chicken and pasta, salmon.. Whatever my tastebuds are craving that night. I do not diet. I never could! And honestly, I don't want to. I eat what I like in moderation and I work out hard so that I can maintain my choices.

What motivates you to eat healthy and exercise?

I love to exercise so it's motivation in itself. I love the way I feel after a good sweaty workout..I try to eat health to be a good example for my kids.. With all the junk food that is available for our kids these days I feel it's important to show them how to make good choices..

What about bad days?

I don't beat myself up at all over it. If I miss a workout I dont worry about it or if I eat everyones dessert or the kids pizza I font worry about it either. I enjoy my life. Lifes too short to miss it's great indulgences:)
 

Whats your guilty pleasure?

You mean what isn't! My worst time of eating guilty food is at night when the kids are in bed and I'm in bed in front of the TV. Nothing is off limits- unless it's not sweet! I must admit I must have something sweet EVERY night before bed- ice-cream, Fro yo, cereal, bananas with chocolate sauce and nuts, if I have left over shabbat cake in the house. 

Thanks Brandi!


**I love Brandi's spirit and attitude about life. She always has a smile on her face, and is always up for a good time. She truly enjoys life- and lives each moment to the fullest. 

Coming Up...

I've been working on a project that I've been getting some great feedback on. We all love to hear what other woman eat, especially woman that live similar lifestyles as we do. We like to hear how they balance family, life, religion, etc and still find time to exercise and eat properly. SOO I'm on a quest. I'll be interviewing all different types of woman with all different lifestyles. Singles. Moms. Business Woman. Stay at home moms. Fitness Competitors. Personal Trainers. College students. All different types. I want to hear about what they eat, what they do for fitness, how often they do it, what they weigh, what motivates them, tips that they have and share it all for people to learn from. Those that wish their name to be anonnomous will be. Soo hang in there- first feature will appear in the next few days..

Food- Pleasure of Fuel?

WHY NOT BOTH?!

We constantly have this battle. Should I eat this? But I really want that? Why do I feel like I need to sacrifice good taste for a trimmer slimmer healthier body? Does it have to be either or? Ummm- how many lives do you live? Last I checked we all have one- so lets live a little bit and enjoy the foods we're eating!
Now- that doesnt mean pizza and fries all day long- nor does it mean chicken breast and celery for breakfast, lunch, and dinner..we must find a balance. It takes learning about the foods that are healthy yet tasty- learn how to prepare them- when to eat them- how much of it to eat- and how to efficiently burn the calories needed in order to maintain your optimal physique. Theres a lot of great information out there, and a lot of tools to help you reach your health and fitness goals- but if you want it- you gotta come and get it.

I've never done this before- first time ever- may be the last. It's absolutely free- and could be costly for you if you dont attend :)

I'll be speaking on Jan 19th at 8:00 pm at Chabad of the Conejo- 30345 Canwood St. This will not be a textbook course where you come and take notes like I did all through high school and did not enjoy- this is simply, practical, relatable easy to follow information that I use in my day to day life. The course is for both men and women.

As an extra perk, I will be raffling off a **free personal training session** to all those that pre-register online. You must pre-register to attend the course. It's a 2 part course- I'll be doing the second one.

Here's the link to register
http://www.jewishacademy.com/2011winter/courses.asp?Section=25&ID=572

Back to Basics..

Heres the results of THE FAT FLUSH. I loved it. While on it, I never felt better. Increased energy, level headed, felt lighter, healthier- my skin felt more clear. I wasnt moody, I had no cravings- it truly resulted in everything it preached about..and in the end I lost 7 lbs in 2 weeks. Now, after a few days off of it- heres "the after thoughts". 2 lbs have come back on, so I'm assuming its really 5 legitimate lbs.

It's expensive. No doubt the foods she wants you eating is more expensive than what you usually spend on foods. The cranberry juice is an extra expense- plus if flax seeds and flax oil are not part of your usual diet- you'll be coughing up a few more for that. Then adding in the vitamins and supplements- the all natural apple cider vinegar- the fresh herbs instead of usual spices- and you're talking an extra hundred on just supplies. But still- the foods are very good and very good for you- so its not an expense for nothing- I've become a huge fan of flax and dont think I would have ever tried if not for this cleanse.

Its very very hard to keep to when eating out. If you enjoy every once in a while going out to eat whether it be a quick lunch or nice dinner- its almost impossible to fully stick with this cleanse. Unless you're at the LifeStyle Eating part of the cleanse (the later part after a few weeks) theres nothing really you can eat out. I traveled a few days while doing this cleanse and it was near impossible- I had to pack my own proteins, steamed veggies- and the only thing you can really pick up on the go are fruits and raw veggies- I even brought along flax dressing. So- easier to stick with when you're at home and have time to prep- hard when you're on the go and need to eat out.

 Other than those biggies- a liver cleanse is a very smart yet challenging idea to be doing every once in a while. Some people may just have fatty livers and clearing out toxins and allowing your liver to function properly is always a good thing. However- use that same logic- cut back on fatty starchy foods- increase your veggies- clean out the junk in your system- and you're bound to cleanse you system. Its not rocket science- its applying what you know and sticking with it. Know the basics- you must. I wrote a blog for a friend's website- all about Your Post Baby Body but it really can be used for anyone- male and female- with kids or without. It has a lot of good info- so read through it fully.

LadyMama: 10 Tips For Your Post-Baby Bod: "By Rachel Laber Rachel's experience after gaining and losing weight from her first pregnancy encouraged her to become a certified Perso..."