Get Fit Kit

• Resistance band (SPRI flat band, spri.com), $5
• A pair of 5-pound dumbbells (BodySport vinyl dumbbells, fwonline.com), $12.50
• Stability ball (Weider stability ball, kmart.com), $10
• Gliding Discs (spri.com), $17
• TOTAL: $44.50

band biceps curl

UPPER BODY TONERS
Band Biceps Curl

Target: Biceps

• Stand with right foot in middle of band, holding one end of band and a dumbbell in each hand (wrap ends of band around dumbbells and place palms over).
• Keeping elbows by sides, turn palms forward and curl both hands up to shoulders. Do 10 reps.
• Next, curl one hand up at a time, alternating sides. Do 10 curls on each side. Repeat combo.

Ball Flye

Ball Flye

Targets: Chest and abs

• Lie faceup on ball with your upper back on its center, knees bent and feet flat on floor, holding one end of band and a dumbbell in each hand.
• Extend arms straight toward ceiling, directly over shoulders.
• Keeping elbows slightly bent, open arms out to sides, then bring them back to center. Do 15 reps.

Kick-Back

Kick-Back

Targets: Shoulders, triceps, abs

• Lie facedown on ball with your belly on its center, holding a dumbbell in each hand, legs extended, toes resting on floor. Start with arms by sides and parallel to torso with elbows slightly bent, palms facing up.
• Lower arms straight down until hands touch floor in line with hips.
• Keeping head in line with neck, press arms straight up to back; lower. Do 8 reps. Rest, then repeat.

Hand slide

Hand Slide

Targets: Upper back, shoulders, triceps, chest, and abs

• Start in full push-up position (balancing on hands and toes) with a disc under each hand.
• Keeping body still, slide left hand forward a few inches; slide back. Then slide right hand forward a few inches and slide back to complete 1 rep.
• Keeping abs engaged, do 5 reps.

Ladies, next Sunday I will come back with more tips on working out at home.
Here’s what’s in store for you next:
Ab Flatteners
Butt and Leg Sculpters
Calorie Blasters

After my quick little class of the breakdown of the ab lets get to the workout.
1. Hanging leg raises/half moon leg raises
2. V sit ups
3. Stability ball sit ups
4. Weighted sit ups and twist
5. Side bridges
6. Marine scissor kicks

I know there are thousands of ab exercises and feel free to share your favorites with me but these are a few of my favorites. Remember, slow and controlled movements for the abs, trust me the abs will respond much more if you keep control of them during the workout. Until next time!

Usain Bolt - Olympics 2008

There are very few athletes in my opinion as gifted as Usain Bolt, the man is a freak of nature. He is one giant explosive, white fibris machine. While not many of us were gifted with such a cool name and none of us are as fast, the explosive workouts are just that explosive to the muscles. I have been running a bit more distance of late on soft and hard surfaces and have neglected my white fibris muscles and it truly showed today on my track and field day workout. I was slower than I was just 4 months ago and as I am writing this, every muscle in my body feels!

The importance of keeping the workouts fresh is not only for the mind but also to keep shocking your muscles. Today I am going to take you verbally through an explosive workout and next week I will take the video camera out there and demo some new and fun workouts. (did not want to do that this week, have to prep myself a bit, so I’m able to actually speak to the camera)

So the plan is to go to your local track, almost every high school, junior college or university will have one you can use, I have been blessed to have the use of the UCLA track and field…it is free and makes for an amazing workout.

Bring with you a workout band and a workout partner.

To start, do some ballistic stretches such as leg kicks and round house leg kicks as seen on back to basics video, 10 minutes of warm up should get the muscles warm. Then go to the stadium stairs and get started with intervals of single step sprints to double step sprints 10 sets of each.  Next we go to stair hoppers, jumping as many stairs as possible (As seen on hoppin to fitness) for one set and then do single leg hops staying on your right leg for one set and the left for the other, doing 5 sets of each. Now we move to the track for 50 yard resistance sprints, hopefully you brought your workout partner for this. Have your workout partner wrap the band around your waist and tow him or her at full speed for 50 yards, rest for 1 minute and switch having your partner run 50 and repeat for 5 sets. We move to 100 yard sprints racing with your partner or have them time you for 5 sets with 2 minute breaks in between sets. Finish with 5-10 minutes of static stretching, drink some water and go home and eat a chicken (or just a 6 oz. chicken breast spinach and a yam.)

White fibris workouts are great to lean out and give you more A to B speed, if you add this into your workout regime twice a month, you will see the results, I can guarantee you. While I don’t promise that you will run like Usain Bolt, I do promise that you will improve your speed and feel leaner and meaner, toning your calves, quads, glutes, hamstrings, abs and muscles you never knew you had, and as promised I will be back next week with a video and new track and field workout.

Thigh & leg workout

This is a short one from me today. I hope you all had a great weekend.  And I will be back with more next Sunday.

Trouble spots, be gone! Get a longer, leaner look with these exercises and workouts designed to trim your thighs and sculpt your legs.  I know how frustrating cellulite can be, I used to have so called “dimples” and I tried everything, but there’s nothing like the right nutrition plan and the work out routine.  Nothing else works, but you have to commit.

Pendulum Lift

What you’ll need: A step and a pair of 5-pound dumbbells.

• Stand with right foot on step and left foot hanging off back, holding a dumbbell in each hand, arms by sides, palms facing back.
• Keeping right leg slightly bent, hinge forward from hips while lifting left leg behind you until body is almost parallel to floor and hands hang below shoulders.
• Return to start. Do 15 reps.
• Switch legs; repeat.

One-and-a-Half Squat

Targets: Butt, quads, and hamstrings

• Stand on step with feet shoulder-width apart, holding a dumbbell in each hand, arms by sides, palms facing in.
• Squat until thighs are near parallel to floor, keeping knees behind toes and back straight.
• Rise halfway; hold for 2 seconds. Lower into full squat.
• Return to start. Do 15 reps.

Knee Pump

Targets: Hips, butt, and hamstrings

• Stand on step with feet hip-width apart, holding a dumbbell in each hand, elbows bent, palms facing in.
• Lean upper body forward slightly and lunge straight back to floor with right leg (don’t bend knee).
• Keep bent left knee behind toes.
• Lift right leg, bringing right knee and left hand up toward chest. Lunge right leg back; lower left arm.
• Do 15 reps. Switch legs; repeat.

Single-Leg Raise

Targets: Calves

• Stand on step with right foot in center, left forefoot on edge (heel hanging off, but not below step level), holding a dumbbell in each hand, arms by sides, palms facing in.
• Balancing on ball of left foot, lift right foot a few inches in front of you. Raise left heel as high as you can, then lower, keeping right leg straight and lifted throughout.
• Do 15 reps; switch legs and repeat.

Workout clothes

Speaking of clothes, I’m a bit of a clothing junkie—but not in the way you might think. Really, I don’t have a lot of clothes and I rarely go shopping. I look for bargains and rarely buy anything that’s not on sale. But when it comes to workout clothes…that’s another story! I recently realized that about half of my wardrobe is exercise clothing and I probably have it (in at least 3 colors, thank you). I have more pairs of workout pants than I do regular pants!

I realized that I had a problem when I was shopping for a new pair of jeans not so long ago. I found a perfect pair (which is so rare, am I right?) and I bought them immediately. It fit well and made me feel great. And even though I’d wear these jeans multiple times per week for months on end, after purchasing them, I still had to justify their $60 price tag to myself.  However, just a week prior, I had spent $50 (yes, $50!) on a new pair of Nike (my favorite) workout pants—something I’ll wear for an hour once a week. Am I nuts? (Don’t answer that…haha)

So I started to wonder: Are you like me? Do new, cute, or cool workout clothes motivate you to exercise?

Workout clothes DO motivate me.  I used to wear those baggy sweat pants to the gym, now I only wear them at home as PJ’s. I am much more excited to go to a gym when I’m sporting my great-fitting, sweat-wicking exercise pants that make me feel comfortable and confident than if I threw on any old thing. I call them my “super-woman pants”.  Seriously, as soon as I put them on, I’m ready to go.  You will never see me working out in a random oversized T-shirt or anything made of cotton (it retains moisture and keeps you soggy). I can’t really explain it—I mean, I’m definitely not that into my appearance. For me, buying and wearing nice workout clothes is not about what others think when they see me exercising. It’s about how the clothes make me feel about myself. I like to have the right gear for the job so to speak. Just as a new fitness gadget, like a pedometer, heart rate monitor, or even a bodybugg, can motivate other people to get moving, that’s what workout clothes do for me. They don’t have to be expensive or fancy—they just have to have the right fit, fabric, and style. If that makes me a clothing snob, so be it! (At least it helps motivate me to exercise 4-5 days a week and feel good while doing it.)

How about you: Do you care what clothes you wear when working out? Do new workout clothes motivate you, or do you think these “outfits” are silly}?
I would love to hear your thoughts ladies and gents!!!

• healthy spa cuisine that emphasizes protein, whole grains, fresh fruits and vegetables and nutritional education
• a full program of fitness and stress reduction classes
• therapeutic spa treatments including massage
• educational lectures that teach you how to bring your healthy habits back home

Destination spas usually require that you stay at least two or three nights to get the full benefit. Some require a longer stay. Prices at destination spas usually include all meals, classes and some spa treatments.

How Destination Spas Differ From Resort Spas?
Traditionally, resort spas offer spa treatments alongside leisure activities like golf and tennis. They offer some spa cuisine menu options and limited health and wellness classes, usually at extra charge.  Recently, though, the lines have been blurring. Some resorts and inns are calling themselves “destination spas” even though they don’t match all the traditional criteria, like extensive fitness programming and education. Other resort spas are taking on the characteristics of destination spas, like offering classes at no extra charge. Your best bet is to decide what you’re looking for and see who offers it.

The People At Destination Spas.
Destination spas have a spirit of camaraderie. You’re with like-minded people who share your interest in health. Many have a small number of guests at any one time and you can get to know people even if you go by yourself. Small groups go on hikes, take exercise classes, and share tables together. There is usually a high staff-to-guest ratio, and staff is enthusiastic.

The Food At Destination Spas.
Destination spas serve healthy food exclusively, but there are different philosophies. Some destination spas are geared towards weight loss, with restricted calories and strict portion control. Others have an all-you-can-eat philosophy. Many don’t serve alcohol, while others serve wine with dinner. While destination spas emphasize healthy, whole foods, it might not necessarily be organic.

Below are a few spas we recommend, but first here is our FEATURED Destination Spa:

SIX SENSE DESTINATION SPA

Six Sense Destination Spa in Thailand

The first wellness retreat created by Six Senses, brings together fifteen years as a global leader – to create the premier destination spa of the 21st century.  Multi-day integrated health programs focus on preventative wellness, helping to enrich lifestyles through complete immersion into healthy and mindful living. They provide the feeling of well being in a sustainable learning environment that inspires lifestyle choices, creating harmony through nourishing products, transformational treatments and passionate service.

Aquaterra Spa at the Surf and Sand Resort
In Laguna Beach – Skin care, massage (signature, therapeutic, soothing sea, head to toe, back, shoulder and neck, reflexology, maternity, couples), hydrotherapy, and body treatments

Montage Resort & Spa
In Laguna Beach – 20,000 sf oceanfront spa, salon, lap pool, fitness room, yoga/aerobics studio, boutique, 21 treatment rooms, separate locker rooms with indoor/outdoor relaxation areas, fireplaces, shower, steam, sauna, Jacuzzis, cold plunges. Services include herbal and hydrotherapy body treatments, fitness consultation and classes such as aerobics, beach-side yoga and Tai Chi.

Spa Xanadu
Voted “Top 10 Spa In LA” Best day spa in San Gabriel Valley

Golden Door
Golden Door in Escondido, Calif., is a women-only spa that serves no more than 40 guests. Wooden walkways link a series of serene garden courtyards inspired by the ancient inns of Japan. It has 377 acres of Japanese gardens, orchards and waterfalls and a Japanese bathhouse. This spa emphasizes individualized service and guiding guests toward a balance of mind, body and spirit. Men are welcome during men-only weeks.

The Oaks at Ojai, Ojai, California
This is a converted inn right on Ojai’s main drag, with a real weight-loss focus. It’s about a 90 minute drive from Los Angeles. 800-753-6257

Hopefully you’ll find your perfect destination spa. Next week we will have more.  If you’re looking for a destination spa in another city/town, please don’t hesitate to drop us a question, we’ll be happy to suggest the right place for you.

Tonight, we just wanted to introduce you to our new design.

See you soon!

Lana & Tim