SLUMDOG MILLIONAIRE WORKOUT
February 27, 2009 by THE FIRST LADY OF FITNESS
Filed under Fitness
The soundtrack to this Oscar winning movie is AMAZING, so why not workout to it and maybe just maybe one day your Jamal will come after you!
Better yet, why not try the Bollywood Workout DVDs!
Working Out When All You Really Want to Do is Lay on the Couch
February 25, 2009 by Kay Marryshow
Filed under Fitness
Working Out When All You Really Want to Do is Lay on the Couch
by Kay Marryshow, Esq.
The desire to work out has never come easily to me. Sure I feel great when I finish a big work out. I cool down with visions of getting into a regular work out program dancing in my head. Who wouldn’t want to feel that high everyday? Once showered and onto my day, however, the visions are replaced once again by dread. Getting that high is hard work!
And I’m one of those people who usually bite off more than I can chew. I’ve signed up for the gym membership and made it to Spinning on time the first few weeks only to never make a class, let alone on time, the last 11 months of my membership. I’ve bought the Runner’s World magazine, researched the perfect running shoe, bought the shoe and the cute running pants, only to never make a single Road Runner’s meeting.
So this time I decided to start small. While laying on the couch watching my favorite show, I committed to staying on the couch during the commercials and started with a few leglifts. I did one side for the first commercial, the other side for the second commercial. I continued to switch sides for every commercial. When it wasn’t challenging enough for me anymore, i.e., when I wasn’t feeling that burn towards the end of the commercial, I tried it on one side for the whole set of commercials and the other side for the next set of commercials.
YOU CAN DO THIS! TRUST ME! Get creative, but stay on the couch. When you get bored with leg lifts start to advance to other exercises and body parts. (I do all legs one night, chest and arms the next night). On leg night: Get up on all fours and pull one leg into your chest, then push it backwards and out. Lay on my back and do bridges and butt crunches. Even scissor kicks!
On chest and arm night: Keep some light weights by the couch and sit there during the commercial and press them. Do bicep curls. Get up on all fours again and do triceps. Or don’t use weights and do arm presses off the side of your couch.
Pretty soon you’ll find yourself continuing to move during your show. Sometimes I’ve been known to jump off the couch and strike a downward dog or Warrior Pose during a commercial. Nobody said it had to be pretty or ambitious, and you know what… I still get that high!
About the Author: Kay Marryshow is a corporate attorney, mother of three, and former model. She is a life long runner with a passion for cooking new and exotic dishes.
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Yoga Journal’s Beginning Yoga Step by Step (3-DVD Set) – $ 28.99 DVD 1 – Foundation Poses for Strength & StaminaLearn the standing poses that form the foundation of a complete yoga practice. Get expert instruction on Sun Salutation, a flowing sequence of poses with forward bends and gentle backbends that take you through a full range of motion. And understand how breathwork can help you balance your effort with a calm and quiet mind. Featuring acclaimed yoga teacher Natasha Rizopoulos. DVD 2 – Bending and Twisting Poses for FlexibilityEnhance your flexibility, lift your spirit, and brighten your mood with this series of bends and twists. Backbends bring energy to the body, while forward bends and twists calm the nervous system. As the poses help you become more flexible on your mat, so too will they help you become more flexible in facing your daily life. DVD 3 – Balancing Poses for Focus & EnergyDevelop focus and energy through a sequence of inversions and arm balances. Although these poses can be challenging, Natasha shows you how to attain positions that you might not currently think are possible — and she shows you how to do so safely. When you are upside-down, you’ll not only receive the health benefits of reversing the flow of gravity, you’ll see the world in a whole new way. ALL THREE DVDS FEATURE35-minute active instructional session PLUS 20-minute flowing workout Poses suitable for beginners and advanced beginners Follow along with Natasha Rizopoulis or her assistant Jason, who demonstrates modified poses for less flexible people Understand the benefits of each yoga pose with commentary by Yoga Journal’s medical editor, Timothy McCall, M.D. Learn alignment principles and correct common mistakes with Yoga Chalk Talk, our exclusive live drawing board |
The Secrets to Being a Hot Girl (even if you are not really hot or perhaps not even a girl)
February 25, 2009 by THE FIRST LADY OF FITNESS
Filed under Life
Advice from Pittsburgh personal trainer and lifestyle coach, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun:
1) WAX
Pubic, armpit, and leg hair are not cute! Do not believe all the feminist hype!
2) DON’T SWEAR
It just isn’t becoming!
3) TAKE CARE OF YOUR TEETH AND GUMS
A winning smile is white NOT yellow or brown or crooked or better yet missing teeth!
4) DUMP HIM IF HE IS NOT WORTHY!
If he doesn’t treat you right, dump him, otherwise you are wasting your time and time is finite!
5) TAKE FASHION RISKS
Dare to step out of your comfort zone and you may surprise yourself! try wearing colors that you do not normally wear or a dress or skirt length that you usually do not “do”! Have fun with it and you may end up starting a fashion trend of your own!
6) DO SQUATS
They work! Let the choir say “Amen!” They work! Try to do 100 squats a day. They do not have to all be done at the same time. Do them throughout the day. For example, when you go to the restroom and are squatting over the toilet and are done peeing, add in 20 squats! (You have to get in a workout where you can!)
7) READ A BIOGRAPHY/AUTOBIOGRAPHY ABOUT A PHENOMENAL WOMAN
Learn from her triumphs and her troubles. (Even Supahead has a story)
ALWAYS SEND THANK YOU CARDS WITH A PERSONAL NOTE FOR ALL GIFTS YOU RECEIVED IRREGARDLESS OF SIZE OF THE GIFT
It just shows class, breeding, and refinement!
9) OWN A FREAKUM DRESS!
Like Beyonce says, “Every girl needs one!” You deserve to have at least one dress that makes you feel hot and sexy!
10) TRY SOMETHING NEW AT LEAST ONCE A MONTH
Whether it is a tap class, riding lessons, Vietnamese food, or calligraphy, try it, try it and perhaps you’ll like it Sam I am!
Who Are You Not to Be Fabulous?
In his 1994 inauguration speech, Nelson Mandela spoke the now famous words that
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that frightens us most. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, and famous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that people won’t feel insecure around you. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in all of us. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
As you struggle in life whether it be in fitness, love, fashion, remember these words from a man who spent 27 years in prison.
Liberate yourself from fear!
The Secret to Softer Feet as Told to Me By My Grandma Ruth
February 24, 2009 by THE FIRST LADY OF FITNESS
Filed under Health
My grandmother used this method for 80 plus years and I have yet to meet anyone with softer feet! I suggest you try it as well. In the evening, after a shower or bath, (while your skin is still wet) rub a generous amount of vaseline and vegetable glycerin (available at health food stores) all over your feet. Be sure to get between your toes and pay special attention to your heels. Then put on some socks and keep the socks on your feet all night. Keep this as part of your nightly bedtime ritual and you will notice that your feet become softer and more beautiful!
Some People Have Book Clubs! Why Not Try a Fitness and Fun Club!
February 24, 2009 by THE FIRST LADY OF FITNESS
Filed under Fitness, Health, Life
I workout six days a week, but the highlight of my work week is always Tuesday! Why, you may ask! It is because on Tuesdays, I get to workout with my girls and my favorite guy at our weekly Fitness and Fun Club meetings! Some people have book clubs or knitting clubs, but my crew and I have a workout club, because there is nothing to get you more motivated to workout and stay healthy then surrounding yourself with like-minded individuals(why do you think crackheads hang out together – there is something special about being around people who share your same goal).
Each Tuesday, we gather in one of the members living rooms (no gyms involved here) and we push back the furniture (a workout in itself), then we pop a Shaun T. Hip Hop Abs or a Charlean Turbo Jam video in the DVD player and then we start working out!
We sweat, We laugh, we struggle, and we get toned and lean TOGETHER! After our workout we enjoy a celebratory post-workout protein shake and a tasty healthy meal together! There is NO night that compares to my Tuesday nights!
Yoga Journal’s Beginning Yoga Step by Step (3-DVD Set) – $ 28.99
Retail Price: 29.99
You Save: $1.00
From: YogaAccessories.com
I challenge you to form your own Fitness and Fun club and tell me about it!
QUOTE OF THE WEEK
ENJOY LIFE! YOU ONLY LIVE IN ONCE IN THIS BODY!
FAT KIDS AREN’T Healthy. . .DO SOMETHING NOW!
February 24, 2009 by THE FIRST LADY OF FITNESS
Filed under Children's Health, Health, Kiddie Fitness
Advice from Pittsburgh personal trainer and lifestyle coach, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun.
REMEMBER THE DAYS WHEN THAT FAT KID STOOD OUT? And we would all say, isn’t he cute! Well, now it seems like that “fat kid” is every kid and that is a MAJOR problem. Accordingly to the Center for Disease Control, the prevalence of obesity has increased: for children aged 2–5 years, prevalence increased from 5.0% to 12.4%; for those aged 6–11 years, prevalence increased from 6.5% to 17.0%; and for those aged 12–19 years, prevalence increased from 5.0% to 17.6%.1.
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YogaKids 3 Silly to Calm (DVD) – $ 13.48 The Jabberwocky Jellyfish, the Volcano, the Moo-Meow…from Alligator to Zebra, YogaKids 2: ABCs (sold separately) uses the alphabet to guide 26 kid-style yoga games inspired by animals, flowers and other familiar icons kids love. In YogaKids 3: Silly to Calm, yoga helps kids shift from silly, restless high-energy into relax mode. Both give children lifelong tools for refocusing mindset and mood, teach yoga fundamentals, build physical fitness and self-confidence, and challenge coordination and imagination. With award-winning YogaKids creator Marsha Wenig. 40 minutes each. Great for kids age 3-6. |
Fat kids are not cute, because obesity is life-threatening. According to the Mayo Clinic, childhood obesity is a serious medical condition that affects children and adolescents. It occurs when a child is well above the normal weight for his or her age and height. Childhood obesity is particularly troubling because the extra pounds often start kids on the path to health problems that were once confined to adults, such as diabetes, high blood pressure and high cholesterol.
Obese children and adolescents are more likely to become obese as adults.FitKid7- 7 Simple Steps for a Fit & Healthy Child!
One of the best strategies to combat excess weight in your child is to improve the diet and exercise levels of your entire family. One of my fav books on preparing healthier meals for the whole family is The Eat-Clean Diet for Family and Kids: Simple Strategies for Lasting Health and Fitness
Recipe For a Yummy Raspberry Protein Shake
February 24, 2009 by THE FIRST LADY OF FITNESS
Filed under Fitness
So many people tell me that they would love to take a protein shake supplement but they hate the favor of protein shakes and do not like eggs. I, myself, loathe eggs and there are very few protein shakes that I actually enjoy taste good to me! So, even I was shocked when I discovered an egg based protein shake that I LOVED! This shake is yummy and a lot cheaper than any powder mix you can buy in the stores.
Ingredients
1.5 -2 cups of frozen raspberries
1 cup of pure liquid egg whitesClick Here to Order!
1 cup of blueberry non-fat yogurt
Add all the above ingredients to a blender and mix for 2 minutes. Voila! Pour the mixture into a glass and enjoy a fun, fruity and most importantly tasty protein shake ( with approximately 40g of protein).
I recommend drinking a shake every morning with breakfast!
WORKING OUT IN WINTER
BY Bob Coblentz, MD
DON’T MAKE YOUR ONLY WINTER EXERCISE OPENING AND CLOSING THE REFRIGERATOR DOOR. THE MANY HEALTH BENEFITS OF EXERCISE, INCLUDING CARDIOVASCULAR IMPROVEMENT, WEIGHT CONTROL AND STRESS RELIEF, ARE JUST AS IMPORTANT NOW.
FOR THOSE WHO WANT TO EXERCISE OUTDOORS, IT IS IMPORTANT TO DRESS FOR THE COLD BY USING LAYERS. AS YOU WARM UP, YOU CAN REMOVE LAYERS AS NECESSARY. REMEMBER TO COVER YOUR HEAD, EARS AND NOSE ON COLD, WINDY DAYS, AND TO WEAR BRIGHT, REFLECTIVE CLOTHING SO THAT CARS CAN SEE YOU. ALSO, BEWARE OF SLIPPERY SURFACES; A BROKEN LEG WON’T HELP YOUR EXERCISE PROGRAM.
GoLite Women’s Serrano Vest
GoLite Women’s Gamut Jacket (2008)
GoLite Women’s DynamiLite ReflectiveTi
USE YOUR JUDGMENT IF YOU HAVE A COLD – THERE IS NO NEED TO STOP EXERCISING, BUT YOU MAY WANT TO SLOW DOWN A BIT. IF YOU HAVE A FEVER, TAKE A BREAK UNTIL THE FEVER GOES AWAY. WINTER CAN ALSO BE A GREAT TIME TO ADD SOME VARIETY TO YOUR EXERCISE ROUTINE. TRY SOMETHING NEW, LIKE ICE SKATING OR SNOW SHOEING.
FOR THOSE WHO ARE THINKING ABOUT STARTING AN EXERCISE PROGRAM, CONSULT WITH YOUR PHYSICIAN, ESPECIALLY IF YOU HAVE CARDIOVASCULAR DISEASE. YOU MAY WANT TO CONSIDER A CARDIAC REHABILITATION CENTER THAT IS STAFFED BY TRAINED MEDICAL PROFESSIONALS.
About the contributor: Dr. Bob is a cardiologist, marathon runner, and experienced rock climber.
Foor more information about working out during the winter months, search Amazon!
