What the bleep were those cards about?

The other day I posted this picture of cards on my facebook asking anyone if they knew what they were for..squats and lunges was the closest response. Yes you do squats with these..but how?

The idea is that you're doing 100 squats. Before starting this exercise you must make sure your form is good- so that you dont hurt your back. You're starting straight, feet are shoulder width apart. When you squat down to pick up the card, you're using you squat to bring you down to pick up the card. DO NOT bend over to pick up the card- this will cause injury to your back. You will be doing a very deep squat to allow you to go low enough to pick up the card. Once you've got the squat down, you focus on speed. Up and down up and down- feel the burn. When doing this exercise imagine as if you're doing it with a friend, and its a competition who will win- better yet do it with a friend!

Stand at the front on the mat, in starting position.
Squat down pick up the first card.
Place the first card on top of the second card.
Pick up the first card and the second card SEPARATELY.
Place the first card, then the second on top of the third.
Pick up card one, then card, then card three.
Place card one, card two, card three on top of card 4.
You get the drift...

Your butt will be burning, your thighs will be screaming, your heart will be pounding, sweat will be dripping (especially once you start doing 20-30 cards) BUT they will thank you later!

Enjoy!

The Calorie Counter..

The other day I stopped into Sports Authority and purchased the Polar FT4 Heart Rate Monitor. It monitors your heart rate making sure you're in your fat burning zone- as well as tells you the amount of calories you burned during your workout.

While the numbers may not be 100% accurate, its interesting to see the difference of calories burned in each workout. For instance, 60 minutes of run-walk intervals burned roughly 438 calories while 30 min run plus 20 minute weight training burned 392. It's a small yet motivating piece pushing you harder cuz once you know the amount of calories you burn on average during your workout you'll want to increase that each time. I went to a dance class on Sunday, it was a 3 hour fundraiser- allowing you to come in and leave at any time. I stayed the 3 hours wearing my monitor- and was pleasantly surprised to see 1,686 calories burned after the class! We wont get into how my legs felt the rest of the day- or the enormous appetite I had- but the fun was well worth it!

This morning was a short 7 am workout before the kids woke up
Hill Sprint
100 jumping jacks
Stationary Lunges with shoulder presses (15 reps)
Walk out Push ups (8 reps)
Lat Pulls (15 reps)
Frog Leg Crunches- Bicycle Crunches (50,30)

Repeated the sequence 3 times. Even if its something short- its well worth it. Just do something.

The 25's..

Yesterday I went into Harry and David and picked up a package of their coffee samplers. They make all the great flavors, and I'm getting a little bored of mine so its time to sample the goods out there! This morning's taste was Hazelnut Praline. I like my coffee super strong so the hint of sweetness really worked for me. I like this flavor- almost in love- but there are others to try!

This mornings workout was what I call "The 25s". I started off with a little cardio warm up about 10 min..then did one exercise per large muscle group- and 25 reps of each..so
Squat- 25 reps
Push Ups- 25 reps
Dumbell Rows- 25 reps
Shoulder Press- 25 reps
Bicep Curl- 25 reps
Tricep Overhead Extension- 25 reps
Frog Leg Crunches- 50 reps

Use a lighter weight than usual, so that you can finish 25 reps without using momentum.

Did 3 min of high energy cardio after the circuit and continued the circuit 3 times.

Thursday is an off day- no clients-I've set aside so many errands to do today but cant get into the grove of doing them! I think I'll go for a second cup of Joe..

Miss me?

So someone saw me recently and says, "So you stopped working out these past few months?" I smiled- I know what she was talking about..just cuz I'm not writing about it doesnt mean I aint doing it!

Yesterday was Memorial Day, I had 2 clients that still wanted to work out. My day started with hill sprints and then a circuit training of
2 ball squats-2 push ups-2 side planks (done without resting for 10 sets)
Dead lifts while raising the leg
Squat deep and shoulder press with heavier weights than usual (15-20lbs)

In between each set I did 3 minutes of high energy cardio. Try this. 60 sec jumping jacks. 60 sec jump squats. 60 sec high knees.

Did that circuit 3 times.
The next client was a newer client and I dont work out with new clients. I had her doing toning exercises on the mat with hill sprints in between. Planks, leg lifts, scissors, jack knives, bicycle twists, and lots of poses that test your stregnth by having you hold them foreeevveerr!. Want a great ab firmer? Hold a plank 2 min, side plank 1 min, other side 1 min, back to standard for another 2 min. Ye- you're pretty much drenched at that moment!

My eating has been the same...strict during the week and let loose on the weekend. Lately I've been needing something sweet every night. My mouth just craves it. When fruit doesn't cut it I'll have some s.f.f.f (sugar free fat free) choc pudding. I made these turkey burgers yesterday for the next few days. I sauteed onion, mushroom, spinach with salt, pepper, red chilli flakes, cumin and some liquid amino acids (brags makes a good one, tastes like soy sauce). Then when that cooled I mixed it with ground turkey breast. Put it on the bbq till it got nice and charred on both sides, and voila. Last night I had it for dinner is lettuce wraps. I used big pieces of lettuce with tomatoes, pickles, onions, and salsa inside. I dipped it in ketchup as I do with almost everything else in my life- was great. I used them for lunch today with steamed brussel sprouts, and some brown rice.

Let's talk a little business here. Summer is coming up. For me, reality is the dread of wearing a swimsuit doesnt scare me simply b/c my lifestyle doesnt include parading the beach in tiny white bikini- BUT I do like to use anything and everything as motivation to kick things up a notch. If you're always doing the same thing and never push yourself harder you will never achieve something you've never achieved. Think about it, always do the same-you'll always see the same results. Stuck in a rut? Switch it up. Never get bored. For me- summer means light airy loose clothing. It mean long days out with the kids and lots of energy needed. It means beaches, parks, pools, zoos, water parks- all areas where you're out in the sun, on your feet- you want to be comfortable, you want to have energy, and lets face it- u wanna look good and FEEL great. Summer also translates into BBQs for me. My home becomes BBQ center every summer. We love to entertain and summer is the perfect time to do it. I used to dread BBQ's b/c of the amount of calories I'd consume without even thinking. They're always filled with chips, salsa, candy, meats, fries, bread, sauces, beer- the works- and not the best for those trying to eat better. So get prepared before summer with a new attitude and appreciation for your body and the food you put into it. Train yourself before to make the right choices, and do it in a way where you're not focusing on what you CANT have but on what you CAN have. Put daily exercise and activity into your summer plans NOW and get a jump start on them before summer hits. Prepare yourself mentally, and get into it physically.
So- think summer, think thin- and think about getting there now- committing now.

Nice to be back!

I'll get back into Q and A's..you can email your questions to RachelCFT@gmail.com or post them directly on the blog. 

Real Women- Meet Mishi

I've known Mishi my entire life- she is actually the sister of former "Real Women" Sarah Nagar. Mishi has also had an extreme transformation- in how she looks- eats-exercises-and through this interview you will clearly see how and why. What I find so interesting and applicable to this blog is how 2 sisters completely transformed their bodies using their own unique methods. I've said so many times and will continue to say- find what works for you! Clearly as we've seen so many times- different thing will work for different people- the common denominator is commitment, motivation, patience, and a desire for change! With that- you can do anything..so without further ado- meet Mishi Harari

1.) Hey Mish, tell me about yourself a little bit..a little intro to who you are

My name is Mishi Harari. I'm 27 and I'm a stay at home mom of 3 little kids, ages 4, 2, and almost one kh! Contrary to some skeptics, that doesn't mean I actually stay at home and be a mom all day, I'm quite busy keeping everyone happy, entertained and active, and I'm also currently studying at the Institute of Integrative Nutrition, learning to become a health coach. I have a lot of plans for what I want to do once I graduate. I'm 5"3 and 120 pounds.

2.) Walk me through your eating day. Whats on the menu?
On an average day for breakfast I will have whole grain rolled oats with an organic brown egg, some blueberries and half a grapefruit, with green tea or water.

For lunch I'll have an ezekiel bread sandwich with 1/4 an avocado, plain tuna, or a sandwich with left over dinner in it. I always have a fruit and veggie with my lunch, and of course, water!

Dinners are typically grilled chicken breast, salmon or ground turkey, seasoned with sea salt, olive oil and other tasty spices. I'll bake sweet potatoes and a salad, or quinoa/brown rice and some grilled green veggies. I have been experimenting a lot with kale!

Snacks are nuts, apple, carrots or celery with natural, orgranic, natural peanut butter, and some organic raisins, both of which are  without preservatives and added sugars.

Why do you chose to eat organic? What benefits do you feel they have?

First of all, organic produce is much tastier. And even more importantly, there is no issue with pesticides, herbicides, genetically modifying, etc...you're actually eating the REAL fruit. Have you ever noticed organic produce is much smaller and has different shapes, not all perfectly colored and shaped? I have learned so much about issues with pesticides and modifying foods that I hate to even put them in my mouth anymore! (I am not totally organic at all, it's not easy to get organic products here for various reasons, but we're trying). Even better then that altogether is eating locally grown, small farm produce. There you are only eating seasonally, and only eating produce that has only traveled a short distance, as opposed to buying fruit (even organic) at the market from Chile, which has traveled a few thousand miles to get to you, and is really not fresh anymore. This all really means the nutrients in the locally grown farms is much more dense. This produce is fresh and packed with all the good stuff and will stay that way until it gets into your body!

How long have you been eating this way?
I have been into healthy foods for a good few years now. I have been studying nutrition on my own for a long time and I'm actually not quite sure how I became so into it!


3.) Do you work out? 
Yes

What do you do-how often do you do it-and how do you do it with 3 little kids??

I exercise usually fives days out of the week.  I send my oldest off to school, put my two younger ones for a nap and I have about 2-21/2 hours to exercise, eat a quiet breakfast, get dressed and do some things around the house before they get up and the day starts.
I do a mixture of aerobics, circuit training and yoga. I usually do about half hour of the first, and 20 minutes- half hour of yoga. I pretty much make up my own routines as I'm going along. It's great! I will shorty be working on becoming a yoga instructor. I'm not exactly sure when the time will allow, but I hope to make it happen soon!

You used to live in California, do you feel that living in NY makes it harder to work out?

I visit home, CA, every summer for two months and I faithfully go to an exercise class almost everyday. So every year, when I go back home to NY after the summer, I get really down because I have to start working out in my boring living room. This year was different. I came back home with a lot of enthusiasm to stay fit throughout the year! And since I don't have easy access to gyms and classes, I have found an inner strength to rely on my own motivation to keep me going. I don't rely on DVD's or classes anymore. I just work hard to keep myself motivated and make my physical activity work with my lifestyle in NY!

Wow! What keeps you motivated?

What keeps me motivated is the way I feel when I exercise. I feel my body getting stronger and my endurance strengthening as well. After a good workout my head feels clear and my endorphins are going so I feel like I can do anything.
It's a great start to the day!

Be honest, do you have any guilty pleasures?
Honestly, I don't really have any guilty pleasures. When I keep my mind focused and make sure to eat lots of veggies and drink a lot of water throughout the day, I really don't even crave anything junky. It's called "crowding out." In our house, thank gd, we really don't have sugary products or junk food. My kids have treats (not candy) on the weekends, or special times, and during the week everything is sweetened naturally with bananas or a little raw, unfiltered honey, etc...So not having junk in the house also helps a lot!

What advice would you give to all women out there looking to live a healthier lifestyle?
My advice to anyone out there trying to live a healthful and rich life, is put your mind to it, take small, tiny steps and most importantly, eat a lot of veggies. Try one new vegetable a week, especially leafy greens, with lots of water, or green tea if you need the caffeine. This will be sure to curb your cravings and keep you energetic. Also, don't start on a rigid, intense exercise program. Start with 5 simple minutes a day and work your way up. That way you won't get burned out and lose motivation. And check in with yourself often to make sure the rest of your life is in balance, because living a happy, healthy life is not just about the food we eat!

To contact Mishi for nutrition counseling she can be reached at MishiHarari@gmail.com

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.