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Reality Check: Ashlee Isn't a No Carbs Kind of Girl

FitSugar — Tue, 17 Nov 2009 12:00:02 -0800

Even though she lives the So Cal lifestyle, Ashlee Simpson-Wentz told Women's Health that she doesn't starve herself for a Hollywood figure; she simply loves food, and one of her favorite feasts features Mexican fare. Once a week Ashlee and her hubby, Fall Out Boy bassist Pete Wentz, invite family and friends over for taco night. Ashlee told the mag that she's not afraid of cheese, eats cheeseburgers with ranch dressing, and indulges in French fries. But don't spread the rumor that she's eating for two, because she's not, and Ashlee shares that she's even slimmer than ever.

She boasts about devouring whatever she wants, doesn't deprive herself of the foods she craves, and still has such a great figure. To find out what she asys is her secret, read more.

Ashlee's secret weapon is Bronx Pilates! Her 1-year-old son is in her arms all day, and carrying around that extra weight has helped to really tone her arms.

Before she gave birth, Ashlee had gained 50 pounds, and her breasts were up to a size E when she was nursing. So once baby Bronx was two weeks old, she was ready to start losing the extra pounds. A home-delivery meal plan didn't work since she's a big eater. She says, "If I want a grilled cheese sandwich, I'll eat a grilled cheese sandwich." So she turned to exercise, and with the help of a personal trainer, the new mama set up a home gym and started circuit training. Four weeks later, Ashlee had lost half her baby weight. Her diligent workouts have definitely paid off. Of course, this young actress also has her youth and genes to thank. Though she looks amazing now, Ashlee dispels the notion that her bod was a result of Hollywood stress. She says, "I wasn't in a rush to get back to this body for anyone else. It was more like, 'I wanna look good [for me]? I wanna feel good.'"

Ashlee is feeling great and very appreciative of her family and all life has blessed her with. On top of a great career and a healthy son, her hubby is a great source of comfort and support. "Pete isn't worried about stretch marks, " she says, "He always makes me feel sexy."

The way she explains it, she doesn't really do anything currently to maintain her figure. Do you believe it?

LilSugar Exclusive: Celebrity Trainer Provides Postpartum Exercise Tips

LilSugar — Fri, 02 Oct 2009 13:00:28 -0700

Eating for two may sound like fun during pregnancy, but after the baby arrives, the reality of nine months of eating quickly sets in. While 75 percent of LilSugar readers kept track of their weight throughout their pregnancy, the thought of returning to a regular exercise routine is a task few new mamas are ready to tackle. From group exercise classes to at-home videos, there are a variety of methods for shedding baby weight.

Celebrity trainer Harley Pasternak, creator of 5-Factor Fitness and Diet Plan who helped Milla Jovovich lose the 70-plus pounds she gained during pregnancy and is now working with Jennifer Hudson, recently provided us with his take on how to jump-start a postnatal workout routine.

Following a vaginal birth with no severe tearing or complications from gestational diabetes, Pasternak recommends checking with your doctor and beginning this routine:

Start slow. Begin with one 10-minute walk each day. Slowly add a minute a day thereafter until you reach the 30-minute mark.

Add strength training. Once the doctor gives you the green light, begin with only one set per body part. Work your way up with multiple sets and gradually increase resistance and intensity.

Keep it simple. Don't turn to the most difficult machines you used prior to delivery. Stick with simple movements using your own body weight, dumbbells, barbells, or a HarleyBar for some light weight training.

Avoid high-impact movements for a while. The body is still filled with hormones that increase joint laxity, so it is important to monitor your activities.

Try a 5-Factor workout. (1) A cardio warm-up (2) A strength circuit with upper body (3) Lower body (4) Abs (5) Finish up with a cardio cool-down

Do these sound like tips you can put to good use?

You Asked: How to Start Strength Training

FitSugar — Tue, 18 Aug 2009 09:00:43 -0700

Hi Fit!
I love going to the gym for cardio and I usually do about 40 minutes of the elliptical and bike. However, I'm ashamed to say I've only twice visited the weight room . . . and both those times I was too nervous and too clueless to stay for very long. The truth is, all of these weights and machines look great, but I don't know where to start! How can I finally enjoy the weight room and see some strength-training results?
Looking to Lift

Great job on doing regular cardio. I think it's great that you are looking to get over your fear of the weight room and start strength training. To learn my advice, read more.

If you want to use weight machines, the best place to start is with a session with a trainer from your gym. Many gyms offer one free session with a personal trainer to help gym members learn how to safely use the weight machines. Ask at the front desk next time you're at the gym. If they are not free, check out the price for one session so someone knowledgeable can teach you how to use the machines. You can also skip the machines and start learning strength-training moves with free weights like dumbbells or ones that require no equipment at all. There are many moves you can do in the comfort of your own home to build your confidence and strength before heading to the weight room. But let's not get ahead of ourselves; first let's take a moment to go over the basic concepts.

It is recommended that healthy adults do eight to 10 strength-training exercises using the major muscle groups on two non-consecutive days a week. To maximize strength development, added weight should be used for eight to 12 repetitions of each exercise, resulting in muscular fatigue. Doing two to three sets of eight to 12 reps will work your muscles even more. Strength training three times a week will also enhance your efforts even more.

In terms of major muscle groups, think of them this way: lower body (butt, front of legs, back of legs, calves, hips, and thighs), upper body (biceps, shoulders, back, chest, and back of arms), and abs (sides, upper, and lower). And do know that over time you will need to increase the amount of weight you work with to keep challenging yourself. Plus, every month to two months you should change your strength-training routine to keep your muscles guessing.

Here are two full-body circuit workouts that you should try: the FitSugar Circuit Workout (no props required) and the FitSugar Full-Body Circuit Workout (with dumbbells). Read through these posts explaining how to use gym equipment and machines.

Good luck!

Class Act: Pilates Boot Camp

FitSugar — Thu, 19 Mar 2009 04:30:00 -0700

Most people think of Pilates as a mind/body exercise, and they think Pilates is a slow, nit-picky form of exercise. Now that boot camps and circuit training are big trends in the fitness world, Pilates studios and gyms are creating boot camps of their own. I was lucky enough to participate in a Pilates-style boot camp yesterday morning sponsored by Balanced Body at the International Health, Racquet and Sportsclub Association convention happening here in SF this week.

The class was super fun, quick paced, and worked me from the big toe to the top of my head. This class was broken into four 12-minute circuits, with each circuit utilizing a different piece of Pilates equipment: Cadillac wall unit, chair, Reformer, and the Arc. Pilates equipment is so versatile, so the variety of exercises you could do in a circuit-style class is endless. Plus it is easy to incorporate classic gym moves like squats and lunges using the Cadillac wall unit springs for added resistance and/or assistance, depending on the exercise. Alternating backward lunges holding onto arm springs is an excellent challenge.

To hear more about the class, just read more.

The class was fast-paced and my heart rate was highest for the standing leg section combining squats with arm exercises with springs. The most challenging section was on the chair, and if I didn't know Pilates this circuit might seem confusing. But chair work is great for the core since you have to support your torso no matter the position of your body. The Arc section was mostly abs and core work, while the Reformer section managed to work arms, abs, glutes, legs, and stability in 12 minutes. If you have a chance to try a Pilates boot camp, I think you should. While it helps to have Pilates experience, you could definitely follow along without any. Due to the fast-paced group situation, these classes are not about the precision often associated with the Pilates method. But a Pilates boot camp will get you strong, centered, and work your abs without you even knowing it - until the next day, of course.

geeksugar's EA Sports Active 30 Day Challenge Begins!

GeekSugar — Wed, 10 Jun 2009 13:55:01 -0700

Get ready, get set, because I've teamed up with the ladies over at Green Pixels for our 30 Day EA Sports Active challenge! I'm all warmed up after a some fun cardio and strength training exercises, and am excited to see what week two will bring.

Included in the EA Sports Active kit (which costs $57) is the Sports Active Wii disc, a leg strap which will hold the nunchuck in place while you hold the Wiimote, and a resistance band to increase the intensity of certain exercises like bicep curls and shoulder presses. To get started, I was able to create my very own personalized character, customize circuits based on my interest and fitness level and I even got some words of advice from my personal EA Sports Active trainer - Bob Green (as in Oprah's fitness guru Bob Green). This game not only provides you with various workout routines, but that it combines nutrition and lifestyle factors into your challenge as well! And if you have a Wii balance board, Sports Active is balance board compatible - which means you can decide whether you want to include it in your workouts (some days I use it, some days I don't).

Unlike Wii Fit (remember geeksugar's challenge last year?), this game is intended to get you moving and sweating with exercises like cardio boxing, volleyball, squat exercises, cardio dancing and more (tennis is one of my faves!). Let me tell you, the exercises got me sweating so the short cool downs after each workout were very much needed! The intensity you select will determine how long your workouts are (medium intensity routines can range from 25 - 40 minutes).

If you have EA Sports Active it'd be great if you could join our challenge as well! No matter where you are at - starting or finishing your challenge - it'd be great if you could participate. All I ask is that you leave your feedback about the game and some progress notes in the comments below. Keep checking back every Wednesday to read my updates and progress!

Check out how the ladies (and man) over at Green Pixels are feeling after their first few days!

To see more photos of my experience getting started with EA Sports Active just read more.

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Celebrity Trainer David Kirsch Loves Push-Ups and Hates Processed Carbs

FitSugar — Thu, 14 May 2009 06:00:00 -0700

Celeb trainer David Kirsch took time out of his busy schedule - his days start with a 5 a.m. workout before training clients at his gym in Manhattan - to speak with me yesterday. David helped Heidi Klum walk gorgeously down the runway eight weeks after having her third child. His client list also includes Anne Hathaway, Liv Tyler, and Faith Hill.

He launched his Summer Slimdown program for free, so I decided the time was right to ask him for more fitness advice. Always curious what personal trainers do for exercise, I asked David his favorite core move; he recommends planks, and planks rolling into a T-position, as well as work on the stability ball. Kirsch believes in fitting fitness into a busy life, and when pressed for time push-ups are the one move he thinks you should do.

When I asked him how I could increase my metabolism he told me:
“You have to move your body faster to burn more calories. Combine good strength training exercises with a form of cardio, and it doesn’t have to be running. It can be circuit training or one of my boot camps as long as it keeps your heart rate up.” He follows his own advice. His early morning 45-minutes workouts are heart pumping circuits, which he does four to five days a week.

Learn David’s favorite foods and what he thinks about “cheat days,” when you read more.

When it comes to diet, David believes in eating well and listed salmon burgers, quinoa, and beans among his favorite foods. I asked if he believes in cheat days and he wholeheartedly replied, “Sure! But be smart about it. Pick a meal, or a certain food, but don’t eat five million pieces of it.” Once again, we learn from an expert that moderation is key. David also loves to cook and prepares Thanksgiving dinner for 30 to 40 guests every year. I asked him if he used butter for his T-day dishes and he said, “No” before I could say the second syllable of butter. His stuffing does sound divine: cornbread with chestnuts, herbs, turkey sausage, red peppers, apples, and apricots.

David does have a couple of suggestions on how to get beach ready. First he suggests that you fine-tune your diet, limit dairy, get rid of cheese completely, and stay away from processed carbs. Secondly, he says, “You should assess your body and see where you need work and be strategic. Do more plié squats if the inner thighs need toning. Do more Pilates if your abs need toning. Do push-ups if the triceps need toning. Maybe you need a little bit of all over toning so do it all over. Be strategic and come up with a process that is good for you."

Source

I Tried It: Shape's "Drop 10 Pounds This Month" Circuit Workout

FitSugar — Thu, 12 Mar 2009 10:00:00 -0700

I like to head to the gym with a plan of action so I don't unconsciously skip some difficult exercise that I have not yet learned to love. I printed out Shape magazine's workout and headed to the gym.

The workout, from the article Drop 10 Pounds This Month, promised to burn 400 calories in 30 minutes. How could I pass up the opportunity to burn that many calories while strength training?

The circuit workout was created by Eric Von Frohlich, founder of RoadFit, and it is full of moves to improve balance, power, agility, flexibility, strength, and aerobic fitness. To see how the workout worked out for me, read more.

I really enjoyed this workout and felt pleasantly worked afterward, with sore hamstrings for a couple of days - that's a good thing in my book. For reasons unknown to me, the online printable version begins with exercise number two, so I decided to warm up with five minutes of cardio on an elliptical in lieu of exercise one. I was then only able to go through the workout two times due to time constraints (picking up my daughter from ballet), when it is recommended that you do the workout three to four times. Doing the eight-exercise circuit straight through the first time required a bit of reading to learn the moves. After resting the recommended three minutes between reps of the entire circuit, the second round went much faster.

In the 25 minutes I was able to devote to working out, including the five-minute elliptical warmup, I burned 200 calories. I am quite certain with two other rounds of the circuit I could have gotten close to burning 400. I love the plyometric moves, like jumping lunges, mixed with souped-up squats. Now that I know the routine, I will definitely be doing it again. This workout requires a medicine ball and a step - two things easily found at the gym, but not at my house. Try it and tell me how many calories you burn.

FitSugar Full-Body Circuit Workout

FitSugar — Wed, 18 Feb 2009 14:30:00 -0800

I love a good circuit workout for many reasons. These workouts are great for strength training, but they also keep your heart rate up, helping burn up the calories while building muscles. This full-body circuit combines many exercises so you work your arms while toning your legs. Plus your core, abs, and back will all be challenged. And you can do this workout in the comfort of your living room.

Not only is an at-home workout excuse-proof, it is also recession-proof since it is free and will only cost you calories! Check out this full-body circuit workout that fits in your living room. It takes about 20 minutes to do, and for the workout all you need is a set of dumbbells between five and eight pounds. If you don't have weights, you can still give it a go.

Instructions: After warming up with light cardio for five minutes, repeat each three-exercise circuit twice, resting for 60 seconds after completing one rep of an entire circuit.

Find the printable version here.

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Back to Basics: Circuit Training

FitSugar — Wed, 08 Aug 2007 09:30:00 -0700

There are a million and one ways to workout which is great because one reason people stop exercising is they get bored with their routine. Circuit training is a way to add some spice to a stale workout plan. Plus there is the major bonus of improved mobility, strength and stamina with one type of workout. Now that is what I call versatile.

Essentially, circuit exercises are performed one after another with little or no rest between each of the training exercises. You set a number of reps or a specific amount of time for the duration of each exercise. So you can do:

20 push-ups followed by 20 jumping jacks, then 20 sit-ups, then 2 laps at the track etc.
or
1 minute of push ups, then 1 minute of jumping jacks followed by 1 minute of sit ups, then run for 5 minutes, etc.

Circuit training is generally a mix of strength training and cardio, but the circuit is generally comprised of 6 to 10 exercises. Since there are so many different combinations you can put together your workout combinations are endless.

There are a few more guidelines and to check them out read more

A few guidelines:

You want to make sure you're working each muscle group (legs, glutes, back, abs, chest and arms).
Try to include some agility training - jumping side to side over a book, or jumping rope would do the trick.
Make sure you focus on speed at some point in the circuit (this element should remind you of doing intervals from a cardio workout).
You can use hand weights, physio balls, medicine balls and other probs or just go old school calisthenics (bring the burpee back!)

If you have a short amount of time to squeeze in cardio and strength training, then circuit training is the way to go. Make sure to have a plan of action before starting your workout or hitting the gym. Go ahead, write it down and check your crib sheet while you're sweating if need be. And most importantly, have fun!

Source

Want to Tone Up Fast? Work Out Twice in One Day

FitSugar — Tue, 12 May 2009 14:30:00 -0700

It's May now, and within a month it'll be bathing suit, shorts, and sleeveless dress season. If you're feeling like you need to tone up, then kick your workouts up a notch and exercise twice a day. Go for a jog in the morning and take a yoga class after work. Or hit the pool before work and follow up with a 20-minute strength-training circuit before dinner. Another possibility is a gym workout at lunch break and a fitness video a couple hours before bedtime. Working out twice in one day will burn more calories, curb your hunger, and work your muscles double time. Not only will you feel better about how you look, but you'll also have more energy and sleep better.

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