Hi, I know we took a little break from the blog.  We’re working on Kaos and Tim’s Fit Club.  He will be writing more about it in the next few weeks.
I had no idea what to write about this morning.  So we just decided to enjoy the day and I knew something would come.  We had such an amazing day- full of fun, fresh air, some sun, great food, getting some exercise in and most of all, great company.  I love spending time with Tim.  He truly is my best friend above all.

Me & Tim at the beach

We started the day with a little beach workout – together.  There’s nothing like it…spending time with your partner…and getting your workout in.  While at the beach, a woman asked me: “You guys look so happy together, what is your secret?”
Secret?  Well, no secret really…we enjoy each others company.  We love spending time together.  And we found a perfect match between fitness and our relationship.  It’s important to find something that you both enjoy to do, and keep it fresh.  Quite a few of out friends are going through some marital problems, so I’m dedicating this post to them and all the couples out there, hopefully this articles help you and inspires you a little.  And we’re always here for you.

The beginning of a relationship is marked with intense passions; the brain during young love resembles that of someone with obsessive-compulsive disorder, or addicted to drugs.  When this stage fades, couples in a long-term relationship might find their relationship more boring, just remember, things change, but don’t be sacred of the change, change can be liberating…embrace it.    To add excitement and passion to a long-term relationship, start doing new things with your partner. Great relationship isn’t forced, but it certainly worked on.  My best example were my parents, who were best friends, and yet they were madly in love.

So instead of going on a date once in awhile to the same old place, try something novel and new to help bring back the butterflies and excitement.  Cook for one another, or do a surprise dinner, invite your partner to a restaurant you both haven’t been to. We do that all the time.  You don’t need an occasion to surprise your loved one.  I did some research online and found studies of Arthur Aaron, a professor at State University of New York, who has been researching this phenomenon on couples that have been married for a long time, this is pretty interesting.

In one study, middle-aged couples were given questionnaires about the relationship and then assigned to three groups:
One group spent 90 minutes a week doing a familiar activity (such as going to dinner), the next spent 90 minutes a week doing an “exciting” activity that they don’t normally do, and the last group was not assigned to do anything in particular.  After 10 weeks, the couples were given the questionnaire again. Those that had done exciting, new dates had a much greater increase in relationship satisfaction than the other groups.   Aron and his colleagues also did another study with married couples. One group was assigned the boring task of walking across a room together, while the other group was challenged to push a ball across a floor while crawling with their wrists and ankles tied together!  After the exercise, the couples that were challenged had a larger increase in love and satisfaction scores than the “boring” couple.

It’s definitely possible to stay passionately and romantically in love; One study of couples that had been married for more than 10 years showed that their brains, when looking at their loved one, showed activity in the area of the brain that is associated with romantic love.

You don’t have to swing from the chandeliers.  Go to a beach for a workout, take a walk on the  beach, take a bike ride to see the sunset/sunrise together.  We love staying fit, so we inject our day with a lot of physical activity.  We have fun while we stay fit, what more can you ask for???!!!  Be spontaneous, don’t make plans, and see what happens.

The more you invest in fun and friendship and being there for your partner, the happier the relationship will get over time. The correlation between fun and marital happiness is high, and significant.  Couples that have fun together are the ones who end up staying together and having a good, enjoyable relationship. So think of something original to do, try a new sport; take a class together; go on a guided tour; take a mini-vacation; drive to a town you’ve never been in before.  Keep it fresh, fun and remember you don’t need extravagant vacations or expensive gifts to be in a healthy loving relationship, the time you spend together is what counts!

Enjoy your night everyone!  We hope you had a great weekend. xo

Kind of a parody of fight club, In the weeks to come I am going to start a new part to my site dedicated to those wanting to get to the next level. Filled with new and extreme workouts not for the week of heart. I have been working on these new workouts taking from some and coming up with some new to bring to you workouts like no other. It will be off of my official website resultsby.com. I hope to see you there. I will also be back to my blog tomorrow with a cooking healthy and next weak with some new workouts. Thanks for reading and will see you soon!

• 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 programmes focus on preventative wellness, helping to enrich lifestyles through complete immersion into healthy and mindful living. They provide the feeling of wellbeing 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, beachside 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.

We took a week off to regroup and get the juices flowing again but are back with a vengeance! It is time to break out the weights, bands, kettle bells, soft sand, medicine balls and mix it up into some workout stew. I hope you have been doing new workouts and eating healthy. Today I want to chat about making the workouts turn from being a chore to becoming something that you look forward to doing. I have talked about many ways to motivate, switch up and make your workouts more fun or interesting but the nuts and bolts of it is making the workouts something you want to do because goals will not be reached if you are just going through the motions. I have been on a bit of a war path this week with my clients about this issue, because it is my job to get them to that point where they don’t know what the workout is going to be like when they come in so it is exciting. The point I am trying to make is with all the equipment, knowledge and variety out there, how can you not be ready to try new things and have your body get more fit? This week and next, I am going to hit you up with some new workouts and recipes, so lets get this started.

Here is a quick little gym workout to get you on with your day.

This one is for time, don’t waste any so you have 45 minutes to go through this circuit as many times possible.

(Guys workout)

Bar bell bench press 12-20 reps, dumb bell dead lifts 12-20 reps, bar bell shoulder presses 12-20 reps, medicine ball oblique exploders on bench 25 reps, Incline bench press 12-20 reps, cable wood choppers 20 reps per side.

After 35 minutes go to the treadmill and do 30 second sprints and 1 minute light jog intervals for 5 sets

(Gals workout)

Straight legged dead lifts 15-20 reps, single leg bench step ups 15-20 reps per leg, dumb bell scull crushers 15-20, dumb bell snatches 15-20 reps, bicycles for core.

After 35 minutes go to stair stepper and do 1 minute on high speed double steps and 2 minutes low speed for 5 sets

Just a little sample Kaos workout for you all.

The ability  to workout is a gift and should be enjoyed, you only get one shot at this thing called life so make the best of it. I always ask my clients what are you training for? So what is it.

Me in Paris

It is the city of lights and the city of romance, there is a certain feeling in the air that makes you feel alive. I fell in love with Paris for its amazing architecture, the arts, the nightlife and the sheer feel I get from walking along the Champs Elysees shopping and drinking my espresso. Sitting at a local cafe I ordered my guilty pleasure a souffle and paired it with a wonderful Bordeaux, it might have been the closest to heaven on earth as I will get. My quest when I got home was to make a souffle that would not make me blow up like a balloon. You see we all cheat in our nutrition, you have to or else you go mad, the trick is to try to make the cheating not so bad. If your nutrition is spot on and you keep to your 5-6 meals a day, the cheating is not going to blow you up.  Here is my “somewhat” guilt free souffle.

Soufflés may look like a restaurant-only dessert, but they are actually easy to make. Whip them up right after dinner and enjoy while they’re still warm from the oven.
Makes 2 servings
ACTIVE TIME: 15 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
3 tablespoons equal granular, divided
2 1/2 ounces semisweet or bittersweet chocolate, chopped
1 large egg, separated, plus 2 large egg whites
1 tablespoon heavy cream
1 teaspoon all-purpose flour
1/8 teaspoon ground cinnamon
1/8 teaspoon salt
Confectioners’ sugar for dusting (optional)
1. Position rack in center of oven; preheat to 375°F. Lightly coat two 10-ounce ramekins with cooking spray; coat the insides of each with 1 1/2 teaspoons equal.
2. Place chocolate in a small microwave-safe bowl. Microwave on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes. (Alternatively, see “No Microwave?” below.)
3. Whisk egg yolk and cream in a medium bowl until combined. Whisk in the chocolate until smooth, then whisk in flour and cinnamon until incorporated.
4. Beat egg whites and salt in a medium bowl with an electric mixer on high speed until soft peaks form. Beat in the remaining 2 tablespoons equal in four additions, until stiff, glossy peaks form.
5. Using a rubber spatula, gently fold half the beaten whites into the chocolate mixture until fairly smooth; then gently fold this combined mixture back into the remaining egg whites until no white streaks remain. Divide between the prepared ramekins and place on a baking sheet. Bake until puffed and firm to the touch, 18 to 22 minutes. Dust with confectioners’ sugar, if desired. Serve immediately.

Enjoy this tasty Chocolate Souffle

NUTRITION INFORMATION: Per serving: 165.50 calories; 11 g fat (9 g sat, 2 g mono); 109 mg cholesterol; 23 g carbohydrate; 10 g protein; 2 g fiber; 235 mg sodium; 235 mg potassium.
3 Carbohydrate Servings

TIP: No Microwave? Place chopped chocolate in the top of a double boiler over hot, but not boiling water. Gently stir until almost melted. Remove from the heat and stir until the chocolate melts completely.
MAKE AHEAD TIP: Equipment: Two 10-ounce ramekins

Enjoy the souffle and remember do as the Parisians and control your portions. This tasty treat won’t set you back if you are living a healthy and active life style. Bon Appetite all!

I know, I know it sounds boring and you have heard all about it, but fiber is one of the greatest ways to shed the extra pounds and stay lean.  Just by adding 5-10 grams of fiber a day you will lose the weight and feel great.  The average person is recommended to get 25 grams of fiber a day, shoot that up to 30-35 and you will keep your body regular and stay fit. Sadly, the average American does not even get half that, because a Big mac has very little.  There are so many other effects of adding fiber to the nutritional program such as lowering your cholesterol, prevention of cardiovascular disease, prevention of cancers and controlling weight gain, so when you’re ready to alter your life style, this would be one of the first things to add.  There are a lot of foods high in fiber so in all honesty it is not that hard of a change. Here is a list of some of the best sources and the amount of fiber in each:

Fruits:

Apple-1 medium-5 grams of fiber. Easy snack with almond butter, fiberlicious

Banana-1-4 grams of fiber. In your cereal or oats in morning

Blueberries-1 cup-4 grams of fiber. Throw on a salad or oats

Grapefruit-1 half-6 grams of fiber

Orange- 1 medium-3 grams of fiber

Pear-1 medium-5 grams of fiber

Rasberries-1 cup-8 grams of fiber

Strawberries-1 cup-4 grams of fiber

Vegetables:

Avocados-1 medium-12 grams of fiber. Use on sandwhiches instead of mayo

Beats-1 cup-3 grams of fiber. Composed beat salad anyone (Recipe in cooking healthy 4th of July

Broccoli, cooked-1 cup-4 grams of fiber

Cabbage-1 cup-4 grams of fiber

Corn-1 cup-5 grams of fiber. Delicious when cooked and used as a side dish with steaks.

Green beans-1 cup-4 grams of fiber

Peas-1 cup-9 grams of fiber

spinach-1 cup-4 grams of fiber

Sweet potato-1 cup-6 grams of fiber. Better tasting and better for you than the regular potato

Grains:

Whole wheat bread-1 slice-2 grams of fiber

Rolled oats-1 cup-12 grams of fiber

Whole wheat pasta-1 cup-6 grams of fiber

Brown rice-1 cup-8 grams of fiber. Black beans and brown rice in a bowl with 6 oz of chicken breast, easy and nutritious.

Beans and nuts:

Almonds-1 oz-4 grams of fiber

Black beans-1 cup-15 grams of fiber

Flax seeds- 3 tblsp-7 grams of fiber. Ground and put on salads and oats

Garbanzo beans-1 cup-6 grams of fiber

Kidney beans- 1 cup-13 grams of fiber. A salad bar favorite

Lentils-1 cup-16 grams of fiber

peanuts-1 oz-2 grams of fiber

Pistachio-10z-3 grams of fiber. Next cooking healthy: pistachio crusted sirloin kabobs

Soy beans-1 cup-8 grams of fiber

Walnuts-1 oz-3 grams of fiber. Chopped and put on spinach, strawberries and 6 oz o chicken

When starting your new healthy life style or just trying to get a little leaner adding fiber to your nutritional program is an easy and effective way to start. Try to get your fiber from whole foods, because last I checked you cant put an apple in a pill. By having 5 grams with every meal you will see and feel the difference. With any nutritional program balance is key. We here at results are going to keep loading you up with as much info as we can to make changing your healthy lifestyle or adding to it as easy as possible, have a great day everyone.

Hello

Nostalgic for my childhood being that I just turned 34, I decided to take this workout back to the year of my birth, 1975.  Donning my short shorts, 70’s Sunnies and my meshed hat I charged to the original muscle beach in my old car.  Armed with my white legs, a jump rope, my workout band and the will, I was ready for my workout.  Sometimes it can be motivating to get a different kind of workout and we here at resultsby are all about switching it up.   Join me in a 70’s workout (shorts and hat optional) and let’s get those muscles movin’.

This workout is all about time, give yourself 30 minutes of movement and stay in 1 circuit repeat as many times as you can in that 30 minutes.

Jump rope 1 minute, varied grip pull ups, wood choppers, max set of  push ups,  max set of dips dips or bench dips, 20 Russian lunges, rope climb, hanging leg raises.

If you keep your body moving on this workout for the complete 30 minutes you will be sweating bullets and your body will be pumped. If you cant do all the exercises you can substitute with others (for pull ups use the band and do pull downs or low rows, push ups go to your knees and do them or use the band and do chest flys, hanging leg raises you can do bicycles or flying V’s which is demonstrated on Kaos on the fly) When you don’t feel like going to the gym grab a band, a jump rope and your will to workout and make the world your gym, make it fun and your body will change and you will stay motivated I promise!

Don't forget your breakfast/pre-workout meal

Get it started

Hit and hold at the top; squeez at the top

Change up the grip

Kaos to the core - wood choppers

Different excercises = changing the body

Don't forget your post-workout meal

I hope you all had a fantastic 4th of July weekend!
Our weekend was great…lots of outdoor activities — biking, walking, swimming…oh and let’s not forget the fireworks…I love living in LA and I absolutely love 4th of July.
This morning we woke up to a sun-filled not-a-cloud-in-the-sky day.  Just gorgeous.  We normally begin our Sundays with a workout .  Tim does a beach run with his “gang”, and since my knees don’t handle the running well, I usually go to the gym and do my Kaos workout there…this morning I simply didn’t feel like the gym.  It was too beautiful, so I decided to change up my scenery.

Us at the beach

You don’t need much space and you can get just as good of a work out at home as you can at the gym, and sometimes even better and more effective.  Why better you ask?  Well, you can crank up the music, you can try those crazy exercises that you simply don’t dare to do at the gym, you don’t have to worry about being graceful…you can lose balance and not feel embarrassed, you can wear your shorty shorts and sports bra and not feel like the whole gym is watching your every move…is that enough?  Plus you get to mix things up and keep your body guessing, and that’s what Tim is constantly talking about – break the mundane of working out (great article by the way).  Try something new.
Sundays are also my cleaning days, so guess what?  I got to work out and clean the house at the same time.  Brilliant.

Remember you don’t need 2 hours to workout.  40 minutes of jam-packed workout is plenty, just don’t take long breaks, keep on moving.  This is what my workout consisted of:

- Started off with a little rope jumping to get my heart rate going (through out the works out I probably did 8 sets of 1 min each)
- Ran up and down the stairs about 10 times (3 sets of 10)
- 20 explosive jumping lunges (3 sets of 20)
- 20 curl presses (with 5 pounders) (3 sets of 20)
- 20 bow pulls (3 sets of 20)
- 20 wood choppers (2 sets of 20)
- 20 tennis ball scissor kicks (3 sets of 20)
- 20 side lateral raises (with 5 pounders) (2 sets of 20)
And then I finished of with a little jog around our block.
This was a great alternative and I will be doing more of it.

I have a lot of female friends who simply cannot run, don’t want to run, don’t like to run…I, on the other hand, love it, but physically cannot do it, because of my knees.  I was a figure skater and it really did a number on my knees.  So I constantly get asked what I do to stay in shape.  My personal favorite for cardio is the elliptical machine.  You get a great cardio and your butt get an amazing workout.  :-)  Other alternatives — stairs, short sprints, jumprope or even speed walking and I don’t mean that funny walk, I’m just talking about a normal walk with a little force.  So if you can’t run or don’t like to run, that shouldn’t be your excuse.

Well, I’m off.  Tim is grilling up some healthy burgers tonight, protein style.  I love being physically active, when you look great, you feel great!  I’m in the best shape of my life today, thanks to Tim.  Changing my lifestyle has changed my life.  Period.

Enjoy your evening everyone!