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Beyonce's Trainer Reveals 5-Minute Preparty "Body Blast"

FitSugar — Fri, 20 Nov 2009 05:50:29 -0800

When I'm totally wrapped up in Thanksgiving cooking, prepping, organizing, shopping (need I go on?), there's hardly a fighting chance that I'll make it to the gym for a full-on workout. Usually, I'll try to squeeze in a set of push-ups while prepping dinner preparation, or an early morning yoga session, if I can. So, I was excited to see Marco Borges, the trainer credited with whipping Beyonce, husband Jay-Z, and Gwen Stefani into tip-top shape, sharing an easy and no-equipment-needed workout with US Weekly. Here are the five moves he suggests to give yourself an all-over body-blasting workout (even if you only have five minutes to spare before your guests arrive):

Jumping Plies: I call these jumping squats, but it doesn't matter what you call them as long as you do them. Here's how: stand with your feet just a bit wider than shoulder-width apart, abs pulled in tight, and bend your knees, lowering your body till your thighs are parallel to the floor and jump straight into the air. Return to starting position and repeat for one minute.

Reverse Lunges: Standing with feet shoulder-width apart, step back into a lunge and repeat on the opposite side, alternating for one minute. Be sure that abs remain tight throughout, working your core and maintaining your balance and posture.

Push-Ups: According to Marco, "The push-up is quite possibly one of the simplest and best body weight movements targeting the muscles of the chest, arms, shoulders and core." Do as many classic push-ups, or moderated position push-ups from your knees, as you can for a full one minute, making sure to maintain proper form and bring your chest as close to the floor as you can before pushing back to starting plank position.

For the rest of Marco's workout, keep reading

The Ultimate Date: Indoor Rock Climbing

Fit Community — Tue, 10 Nov 2009 10:00:32 -0800

Women That Rock (Climb) community members Spacekatgal and her husband Spacekatdude give you their take on why indoor rock climbing makes a perfect fitness-inspired date.

Spacekatdude and I are married, so we're always looking for fun new things to do. Recently, we decided to give indoor rock climbing a shot! We totally loved it! We wanted to post a bit about it for newbies.

We each signed up for a $160 class, which included gym membership for two weeks. We got free equipment rental and a really great instructor named Nate that taught us the basics, focusing on safety. We were taught to tie our own knots and how to "belay" your partner safely, meaning how to catch them if they fall off the wall.

I will be honest and say it's a real trust building exercise. I love my husband dearly, but I also know it's in his nature to be distracted. It was a little hard for me to put my life into his hands and trust him to catch me if I fell. Throwing myself off the wall for the first time was very scary - but I quickly learned that I could count on him for this. Working as a team to guide the other person up the wall is both fun and good for your relationship!

It's also a great workout. Within a few weeks of rock climbing, I've greatly increased my upper body strength. If you have moxie, I would definitely say it's a sport you should try!

To hear Spacekatdude's perspective, read more.

A guy's perspective - Spacekatdude here. Rock climbing is awesome. It's not just a physical thing - it's very mental, as you try to figure out set paths up the wall, only being allowed to touch rock outcroppings of a particular color - very challenging. Whenever we go to the gym there are a lot of women there, and it's great to watch those who love the challenge and love to push themselves, I think that's awesome. Our instructor Nate also told us that it was great for kids - one of the best rock climbers he knew was an eight-year-old girl, who showed him some excellent routes during an outdoor climb.

I mentioned that climbing is a mental exercise. This is because you have to constantly concentrate on what you're doing. If you go in mentally weak or lazy, bad things can happen: I read of some climbers who went to Half Dome at Yosemite, all ready to hammer in their own ropes to descend from the top. But there were ropes already there, embedded in the rock, and they just used those. As they climbed down, the ropes gave way, and they fell to their deaths. So laziness has no place in rock climbing.

Also, as you climb, it's important to remember to use your feet for power, and not to try to pull yourself up by your arms. So the mental challenge is to keep concentrating the entire time you're roping yourself in, climbing, and belaying.

Share your climbing tales in the Women That Rock (Climb) group and spread the love! Not a climber? Be sure to take a look at our other community groups - there's something for everyone!

Source: Flickr User Charlie Brewer

Gym Time: Pearls of Wisdom Covered in Sweat

FitSugar — Thu, 08 Oct 2009 13:43:01 -0700

At my house we have a saying, "Not trying is as bad as lying." It was created in response to hearing my girls say, "I can't do that" before even making an attempt. Today, my Equinox trainer Hannah busted me saying the exact same thing.

Hannah told me to jump up and catch a high bar on the cable pulley machine for hanging knee lifts. I said, "I can't do that." She shook her head; she wasn't buying my negative attitude and had me try until I caught the bar. When I jumped and finally grabbed the bar I felt like the strongest woman in the world.

To learn my other gym gaffe keep on reading.

Push-Up Variation: Crocodile Jumps

FitSugar — Tue, 29 Sep 2009 09:00:46 -0700

I love push-ups. They are one of the best strength training moves out there. Not only do they sculpt your upper body and back, but they also tone your core. Here's a variation that will target your triceps more than regular push-ups since your elbows are in against your body instead of out wide. This exercise will make you stronger, and it's also a great prep for the yoga pose called Crocodile.

Music: "The Man Who Danced Too Slowly" by Baka Beyond

This is a pretty difficult exercise, so if you're up for the challenge keep reading

Gabrielle Reece Dishes About Food and Abs

FitSugar — Wed, 23 Sep 2009 11:00:45 -0700

I have been a fan of Gabrielle Reece for a while, and after talking to her recently I would love to work out with her. Why? She doesn't believe in crunches. Gabby is all about functional exercises since the hardest thing to move is your own body. She explained how she tones her midsection: "Over the years, I learned to incorporate doing abs within an all-body exercise. Then you're working in all the planes of motions and the abs have to coordinate with the rest of the body." One of her favorites is plank with row. Yeah, your arms are moving in this exercise, but the abs are working the most to hold you steady in plank position.

Food is an essential part of healthy living, and to learn what Gabby eats for breakfast just read more.

When it comes to her diet, she has recognized that her needs vary from day to day, but she most always begins with a smoothie. Gabby starts with almond milk and frozen fruit, then adds peanut butter for fat and powdered greens. It is full of protein, but easy to digest before training. She explains her general food philosophy like this:

"I do better when I eat smaller meals throughout the day, especially a smaller dinner. I try not to freak out about food too much and be neurotic. But I do avoid processed food . . . I avoid flour and sugary drinks. I have learned to eat colorful foods. If it doesn't have a shelf life of 50 years . . . it is real food and that's what I am all about these days."

Gabby also believes in an afternoon pick-me-up. She savors dark chocolate and sips on jasmine tea. Since those are two of my favorite treats, maybe I would rather take afternoon tea with her instead of having her push me through a functional fitness workout.

Push-Up Variation: Add In a Superman

FitSugar — Tue, 11 Aug 2009 12:30:01 -0700

Push-ups strengthen your upper body, and here's a variation that will also work the muscles in your back - just add in another no equipment necessary move, the superman.

Music: "Two of Us" by Aimee Mann and Michael Penn

To learn how to do this exercise, read more.

Begin on your belly in the superman, or X position, with your arms and legs out wide.
Inhale and lift your head, arms, chest, and legs off the floor, like Superman.
Then as you exhale, lower your body and plant your palms and feet on the floor. Inhale to straighten your arms and lift into plank position (top of a push-up). Hold here briefly, then exhale and bend your elbows behind you as you lower down.
This counts as one repetition. Complete 20, or as many as you can in one minute.

Three Ways to Add Arm Work to Your Lunges

FitSugar — Thu, 30 Jul 2009 08:00:49 -0700

If you're pressed for time at the gym (and these days, who isn't), time-saving exercises are a must. Adding arm work to the ever-classic lunge is a great way to work more of you in one move. Here are three ways to get more bang for your buck.

Newbie: If you're new to lunges, just stepping out and returning to your starting stance can be challenging enough. Don't sweat it. Simply hold dumbbells to push yourself to the next level. Holding weights, five to 10 pounds, will make both your booty and arms work more.

Up the ante: Add bicep curls to backward lunges. As your leg lunges back, bend both elbows, bringing hand weights to your shoulders. This is a great multitasking move and is pictured above.

Learn one more killer variation.

Partner Yoga Pose: Reverse Bat to Front Walkover

FitSugar — Fri, 24 Jul 2009 14:30:42 -0700

If you love practicing yoga on your own, why not practice with a friend? Doing partner yoga allows you to do deeper, more creative, poses since you have the support of someone else. Here' a really fun one to try that doesn't take a lot of flexibility, just a love of being upside down.

For detailed instructions on how to do this acrobatic partner pose keep reading

7 Tips For Perfecting Your Push-Ups

FitSugar — Fri, 12 Jun 2009 05:50:00 -0700

When it comes to push-ups, I'm a total fanatic. You can do them anywhere and they work so many parts of your body at once. The only gripe I have with one of my favorite exercises is that it's easy to get it wrong if nobody is watching your form. That can lead to lower back strain or shoulder injuries, and it pains me when I notice people doing push-ups incorrectly at the gym. Here are the tips I'd give most often if I didn't have restraint.

Angle your elbows toward your waist. Your elbows should be on a diagonal toward your waist to avoid shoulder strain. Do your push-ups facing or parallel to a mirror so you're able to see the angle of your arms.
Pull in your abs. Engage your abs and tuck your hips forward to protect your lower back. Turn horizontally to the mirror - if your abs are sagging, there will be a sway in your lower back. You want to avoid that.
Lift your chin: Whether you're doing push-ups on your toes or on your knees, there should be a straight line from the top of your head through your lower back. Achieve the straightness by lifting your chin away from your chest and looking slightly forward.

To see four more tips, read more.

Grip your glutes. Engaging your glutes will help to stabilize your mid-section and will enable you to put more power into your push-ups.
Exhale on your way up. Don't hold your breath! You'll maximize every rep by exhaling as you push yourself up.
Turn your fingertips in just a bit. Place your hands with your fingertips facing forward, and then turn your hands toward each other just slightly. This minimizes wrist strain and is the optimal placement for being able to angle your elbows toward your waist.
Go the full range. Don't cheat yourself by using only a half-range of motion. Your chest should nearly touch the floor at your lowest point; it's much more effective and you'll get stronger more quickly when you push yourself to the fullest.

Source

Push-Up Variation: Push-Up With Alternating Lunges

FitSugar — Tue, 02 Jun 2009 09:00:00 -0700

You know how I love to mix it up when strength training, and push-up variations are some of my favorites since they're such effective exercises when it comes to strengthening your upper body. Here's another variation for you to give a whirl. It not only works your arms and upper back, but you'll also get a nice stretch in your hips. Try it out after your next run to give your upper body a little workout while stretching your hip flexors.

"Play That Funky Music" by Wild Cherry

For more details on how to do this push-up, read more.

Begin in the top of a push-up position with your shoulders above your wrists, and your body in one straight line. Draw your belly button toward your spine to protect your lower back.
Do one push-up, bending the elbows, and then straightening them again.
Step your right foot forward to the outside of your right hand. Look up and press your pelvis slightly forward to increase the stretch in your right hip and left hip flexor. Then step your right foot back and do another push-up.
Step your left foot forward to the outside of your left hand as you gaze up and press your pelvis forward. Then step your left foot back, lower down and do another push-up.
You just completed one repetition. Do as many as you can, eventually doing two sets of 10. If this is too difficult, make them a little easier by resting your knees on the floor.