That's Fit

Tone Your Arms in Two Minutes

That's Fit Editors — Tue, 29 Mar 2011 15:00:00 EST

Filed under: Fitness, All Workouts

Tone your biceps, triceps, shoulders and chest with these easy moves to get a toned and shapely upper body.

Permalink | Email this | Comments

What Is the Most Important Exercise for Women?

Harley Pasternak — Wed, 09 Mar 2011 12:00:00 EST

Filed under: Fitness, All Workouts, Get Fit with Harley Pasternak

Getty

Between sitting in front of a computer, driving a car and texting on our phones, we spend a disproportionate amount of time doing things in front of us, often with slouched shoulders and hunched backs.

For women, this is exacerbated by the additional frontal weight of breasts. Regardless of their bra size, women tend to avoid pushing out their chests, and as a result, they often develop a "gorilla-like" posture.

I often tell my female clients to minimize training body parts on the anterior part of their upper body. Movements that strengthen the pectorals and biceps can reinforce bad posture and possibly increase the likelihood of shoulder injury.

But that only goes so far, which got me thinking about how I'm often asked, "What one exercise is the most important for a woman's body? The answer is to row! The definition of rowing as an exercise is "to propel or convey in a manner resembling the rowing of a boat".

It's amazing to think that the rowing motion could be the key to good posture, a tight tummy, perky breasts, a sexy back, toned arms and a "longer" torso!

From dumbbell rows to cable rows, the rowing motion occurs when you pull some form of resistance in toward your chest/upper abdomen on a horizontal plane by retracting (drawing together) your shoulder blades. Rowing strengthens the rhomboid muscles, and stronger rhomboid muscles help roll your shoulders back, open your torso, lengthen your linea alba (the vertical line that runs down the center of your abs) and make you look taller!

Pasternak's first book, "5-Factor Fitness," was a No. 1 top seller in its category at Barnes & Noble and Amazon.com, and his second book, "5-Factor Diet," hit the New York Times Best Sellers list. On the heels of this success, Pasternak released "The 5-Factor World Diet" in January 2010, which outlines the essence of the world's healthiest cultures and reveals their regimens for living healthy lives.

More Harley Pasternak:
15-Minute Sculpt and Slim Workout
How Long Should I Do Cardio For?
How Often Do You Need to Change Your Workout to Get Results?

Permalink | Email this | Comments

Ab-Flattening Yoga Workout

Mandy Ingber — Wed, 09 Feb 2011 12:00:00 EST

Filed under: Fitness, All Workouts, Yoga

We are all looking for those ever-elusive, perfectly taut "Jennifer Aniston" abs. Abdominal exercises give you more than just a flat tummy. They can provide something much deeper and longer lasting: a connection to who you really are and how to get what you want in life. The point just below the belly button within an inch is the area that many Taoist yoga masters claim that all of our excess energy that we cultivate is stored. It is called the lower tan dien and is the original cell of your body. It is where you were connected to your mommy when you were in the womb, and it has been the seed of the body you inhabit today. It is also related to the third chakra, which is directly related to the powers of desire, knowing who we are and what we truly want.

This area is activated by the color yellow and is supported by certain abdominal exercises and the core work that we will do in this ab-blasting yoga routine. I have also incorporated some heat-generating movements to increase the heart rate and speed up the metabolism.

When you do this workout, if you can keep in mind that you will get much more than abdominal strength in the end, it will be incredibly inspiring.

Mandy Ingber is a health and wellness advisor. Her motto, "having the body you want begins with loving the body you have," is based on the idea that we can start feeling good at any fitness level. She is the producer and creator of the yoga-hybrid fitness DVD, "Yogalosophy," which you can find on her website. Her celebrity clients include Jennifer Aniston, and she is regularly featured in Self, Glamour and InStyle, and has appeared on such television shows as the "Today" show, "Good Morning America Health," E's "Access Hollywood" and "Extra." Ingber was born and bred in Los Angeles and was raised on yoga and brown rice.

Permalink | Email this | Comments

How Long Should I Do Cardio For?

Harley Pasternak — Tue, 25 Jan 2011 14:00:00 EST

Filed under: Fitness, All Workouts, Get Fit with Harley Pasternak

Corbis

How long should I do cardio if I am weight training that day? -- Diana, New York

I advise my clients to exercise 25 minutes a day, five days a week, and within those 25 minutes, you'll be covering both your cardio and strength-training exercises. In total, I suggest at least 10 minutes of cardio and 15 minutes of resistance training a day. The 10 minutes of cardio should be divided into a five-minute cardio warm-up and a five-minute cardio cooldown.

The cardio warm-up is important because it lubricates your joints and brings blood to your muscles. In terms of what cardio exercise you should begin with, well, that's up to you. If you have a gym membership, you can use a stationary bike, treadmill, rowing machine, whatever you enjoy using. If you're exercising from home, you can do your own cardio routine to get your heart pumping. Exercises such as jumping jacks and running on the spot are good warm-up exercises. Or if you want to enjoy the great outdoors, warm up with a quick jog around the neighborhood before you move on to the next phase of your workout, 15 minutes of resistance training.

Once you've completed the resistance-training portion of your workout, you're ready to take yourself home with a five-minute cardio cooldown. Again, the choice of cardio is up to you -- whatever gets you going. Just remember, you need to finish with five strong minutes to end that day's workout.

More From Pasternak

While my 5-Factor program requires you do only 10 total minutes of cardio, some of my clients want to take their workout up a notch. For them, I suggest a 15-minute cardio warm-up and a 15-minute cardio cooldown with resistance training in between. I don't suggest, however, going more than 30 minutes a day. You should commit to exercising a minimum of five days a week, so you don't want to overdo it on day one and be out of commission for the remainder of the week.

And remember, your cardio doesn't end when you hop off the treadmill or bike, your resistance training continues to get your heart pumping, because you're exercising with no break in between. So if you're doing 10 total minutes of cardio to warm up and cool down and 15 minutes of strength training, you're actually in the cardio fat-burning zone for 25 to 30 minutes. If you're doing 30 minutes of cardio to warm up and cool down, you'll be in the cardio fat-burning zone for 45 to 50 minutes.

Harley Pasternak is a renowned fitness and nutrition expert and an acclaimed celebrity trainer. He holds a master of science in exercise physiology and nutritional sciences from the University of Toronto and an honors degree in kinesiology from the University of Western Ontario. He is also certified by The American College of Sports Medicine and The Canadian Society of Exercise Physiology.

Pasternak's first book, "5-Factor Fitness," was a No. 1 top seller in its category at Barnes & Noble and Amazon.com, and his second book, "5-Factor Diet," hit the New York Times Best Sellers list. On the heels of this success, Pasternak released "The 5-Factor World Diet" in January 2010, which outlines the essence of the world's healthiest cultures and reveals their regimens for living healthy lives.

Permalink | Email this | Comments

The Best Pilates Moves for Losing Baby Weight

Holly St. Lifer — Fri, 27 Aug 2010 14:00:00 EST

Filed under: Fitness, Celebs & Entertainment, All Workouts

Bryan Bedder, Getty Images for Tribeca Film Festival

August is one of the biggest birth months. If you're a new mom and want to tighten and tone your abdominals pronto, make like Uma Thurman and Christy Turlington and try Pilates. "Both of these women are extremely flexible and loose limbed to begin with, and then pregnancy stretches all the muscles in your midsection even more. Pilates focus[ed] on the core toned them both up faster," said Alycea Ungaro, owner of Real Pilates, who has also designed post-baby routines for Sarah Michelle Gellar and Campbell Brown.

Besides banishing belly flab, Pilates helps new mothers recover well from upper and lower back and pelvic pain and postural problems like stooped shoulders, a contracted chest and a forward-jutting head. "Christy's focus, for instance, was strengthening her arms and upper back, which got weak from carrying her baby all the time," said Ungaro.

Here are Ungaro's "as soon as you get home from the hospital" exercises:

Kegels: To reactivate your pelvic floor muscles, squeeze your rectum tightly. Hold for five seconds and concentrate on the tightening you'll feel within the vaginal canal. Release to a three count. Repeat five times.

Ab Wake-Ups: During breast-feeding, your uterus contracts and eventually returns to its original size. Help your abdominal wall do the same by pulling your abs in toward your spine, holding for five seconds and releasing. Continue for the length of the feed.

Do Ungaro's New Moms Part 1 - Find Your Abs series within the first few days of delivering your baby.

Then after four to six weeks and with your doctor's clearance, dive into her New Moms Part 2 workout a minimum of three times a week (but try to do it five).

Perform these moves on their own or integrate them into your larger workout routine. Increase your reps as you get stronger. Just remember to check with your doctor about when the right time is for you to begin an exercise routine after giving birth.

New research shows Pilates can also give you amazingly sexy, sculpted arms.

Permalink | Email this | Comments

Perfect Push-Ups: The Ultimate Training Plan for an Awesome Upper Body

Liz Neporent — Tue, 24 Aug 2010 12:00:00 EST

Filed under: Fitness, Fit or Fiction, All Workouts

Getty

I've never been able to do a real, honest-to-goodness push-up. I'm turning 40 soon. Should I just give up? Joyce - Brooklyn

I'm glad someone asked me this question. Somewhere along the way, women -- and yes, some men, too -- were given the impression that they weren't capable of doing honest-to-goodness, old-fashioned, full "military-style" push-ups in which you press your body weight up and down while balanced on your palms and toes.

I beg to differ. I have led strength-training groups that have included people of all ages, including women in their 70s (and kids as young as 6!), doing full push-ups in a matter of weeks.

Push-ups are part strength, part skill. Depending on where you're starting from, you can expect to be able to do one complete set of perfect push-ups in anywhere from four to eight weeks if you train properly.

Here is a training program that will get you there. To do it, you'll need a few sets of dumbbells and a workout bench. If you don't have a workout bench, you can substitute a step bench or a stability ball. Oh, you also need a positive attitude. You can do this!

Push-ups mainly work the chest, shoulders, triceps and core muscles. However, it's important to balance out the opposing muscle groups, which is why one workout a week focuses on your back and biceps.

You'll do three to five sets of six to eight reps. Choose weights that are challenging, but still allow you to maintain good form. Rest at least one day in between each workout. When you can do eight reps on nearly every set easily, don't increase the weight but instead move on to the next phase.

Try this and let me know how empowered you feel the first time you press your weight up into the full plank position. I know you will.

PHASE I

Workout 1
Dumbbell Press
Non-Military Push-Ups
Plank (10-second hold)
Shoulder Press
Bench Dips (knees bent)

Workout 2
Dumbbell Row
Biceps Curl

Workout 3
Dumbbell Press
Non-Military Push-Ups
Plank
Shoulder Press
Bench Dips

PHASE 2

Workout 1
Dumbbell Press
Incline Push-Ups
Plank (20-second hold)
Shoulder Press
Bench Dips (legs straight)

Workout 2
Dumbbell Row
Biceps Curl

Workout 3
Dumbbell Press
Incline Push-Ups
Plank (30-second hold)
Shoulder Press
Bench Dips (legs straight)

PHASE 3

Workout 1
Dumbbell Press
Negative Push-Ups
Plank (30-second hold)
Shoulder Press
Bench Dips (legs up on chair or bench)

Workout 2
Dumbbell Row
Biceps Curl

Workout 3
Dumbbell Press
Negative Push-Ups
Plank (30-second hold)
Shoulder Press
Bench Dips (legs up on chair or bench)

Phase 4

Workout 1
Military Push-Ups
Plank (40-second hold)
Shoulder Press
Bench Dips (legs up on chair or bench)

Workout 2
Dumbbell Row
Biceps Curl

Workout 3
Military Push-Ups
Plank (40-second hold)
Shoulder Press
Bench Dips (legs up on chair or bench)

If you've got the desire to conquer some other amazing feat of strength, let me know. Chin-ups anyone? Post your comments here or tweet me, please.

And for more on push-ups, check out Why You Need Push-Ups, and why, once you can do one, you should Never Retire Them from your workout program.

Permalink | Email this | Comments

Sculpt Sexy Arms with Pilates

Holly St. Lifer — Mon, 31 May 2010 14:00:00 EST

Filed under: Fitness, All Workouts

David Fischer, Getty

Summer is nearly here, the signal to shed layers and break out the tank tops. But this year you can skip the grueling tricep dips and extensions and still have Michele Obama arms: A new study on Pilates yielded an unexpected discovery: The guaranteed ab-toner is also an effective way to strengthen and sculpt your upper body -- particularly your arms.

In fact, even the researcher was a bit thrown by the results: "I was surprised that subjects improved in their push-up and flexibility as much as they did -- especially considering the routine doesn't really focus on that aspect. This means that a defined core should be paired with great looking arms. Pilates delivers," said June Kloubec, a researcher at the Department of Nutrition and Exercise Science at Bastyr University in Kenmore, Wash.

The study had 50 middle-aged men and women do an hour of traditional Pilates moves twice a week for 12 weeks. Then they did push ups to measure strength. They began the study doing 24 push ups on their knees and ended up being able to do 35. (The control group began with 20.5 and ended with 21.) "I think the arm strength was increased because the core strength was increased," said Kloubec. "If you can stabilize your core during push-ups you will be able to do more of them. A stronger core allows more of your arm muscles to do the work."

What the study also found is that you don't have to sweat bullets and be super coordinated -- like you would with say stability training -- to get results. These were simple low-intensity moves that don't require equipment or a high degree of skill. So switch up your dumbbells for a mat and get sexy arms (along with a gorgeous, flat tummy) with these traditional Pilates workouts:

How to Get Pilates Abs
Get a Bikini Body in 4 Weeks
The New Pilates Body

Over forty? Pilates can also be a fountain of youth.

Permalink | Email this | Comments

Three Workout Tweaks That Build More Size and Strength!

Myatt Murphy — Tue, 30 Mar 2010 15:00:00 EST

Filed under: Fitness, Men's Health, Guys' Guide, All Workouts, Men's Fitness

It's pretty easy to see why weight training gets boring for most guys. After all, it can be pretty challenging to make things exciting when you're stuck doing the same exercises over and over again. That's when a little strategic creativity can help reap more results from the same muscle-building exercises you're already doing. These three tried-and-true tactics -- fresh from my bestselling book, the "Ultimate Dumbbell Guide" -- can accelerate your muscle potential, without having to make major changes to the exercises you're already doing.

The Run/Rack Approach
This exercise technique lets you blast your muscles more thoroughly in the same set. Although you can do it with a weight stack machine, it's called 'run the rack' because it works easiest while standing in front of the rack of various-sized dumbbells in your gym.

To Do It: Stand in front of the dumbbell rack with a light weight in each hand that's approximately 40 percent of the amount you would normally lift for eight repetitions. Lift the weight eight times, then quickly return the dumbbells to the rack and grab the next heaviest dumbbell (On average, the increase will be either 2.5 or 5 pounds, depending on the selection of dumbbells at your gym.) Repeat the exercise again for another eight repetitions, grab the next heaviest pair and continue for another eight repetitions. Keep increasing the weight with each set until you can barely eke out eight repetitions.

The Rest/Pause Approach
This technique lets you do more repetitions with heavier weight than you can normally lift, which will force them to grow stronger and larger.

To Do It: Choose a weight you can only lift for a total of four to five repetitions. Do a set of four or five reps, then lower the weight and rest for five to six seconds. Lift the weight for another repetition, then rest again for another five to six seconds. Keep repeating the process until you've completed a total of eight full repetitions.

The Nine Angles Approach
Most guys fall into the trap of doing three sets of three exercises to work each muscle group, but instead, you can perform one set each of nine different exercises. This helps conditions each muscle through nine different angles in one workout instead of three, so a higher percentage of muscle fiber gets trained for better results.

To Do It: For the easiest set-up, the method is best performed using a mix of free weight and machine exercises. For example, to work your chest, try doing one set each of these exercises: Bench Press, Incline Bench Press, Decline Bench Press, Dumbbell Press, Incline Dumbbell Press, Decline Dumbbell Press, Pec Dec, Incline Dumbbell Fly and Dips.

Think these three tips are effective? Then check out three more tips that you can use (and even combine with these three) to double and triple your overall muscle growth!

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have,Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

Permalink | Email this | Comments

Lose That Slouch!

Lisa Johnson — Fri, 12 Mar 2010 12:00:00 EST

Filed under: Celebs & Entertainment, All Workouts, Yoga

I love watching the Red Carpet for the Oscars. As a Pilates instructor I'm not just checking out the fashion, but I'm also looking at the bodies. How important are sculpted arms? Very! How many people are wearing fitted dresses versus forgiving A-line skirts? Yet there is one secret ingredient to making a statement for any special occasion that often gets left on the cutting room floor: Posture.

I was dismayed at Miley Cyrus' rounded shoulders. Her Mom accompanied her to the Oscars and I kept thinking she should be poking her to stand up straight. A lot of the younger stars had very poor posture, especially when compared with the grace of Penelope Cruz or the presence of Kate Winslet.

Good posture gives you presence. It lets you command a room. It lends you instant respect. Square shoulders and a lifted chin will help you with everything from negotiating a raise to attracting that guy's attention across the room at a big party. Your clothes look better and yes, you really do look thinner. Here's how to add some posture moves into your overall fitness plan.

Do Pilates. Pilates always relates back to the spine. Every exercise you do the instructor watches for proper posture. A lot of my clients actually "grow," adding a half-inch or so of height over the period of a year as their vertebrae loosen up and posture improves. Add a mat class or two into your weekly mix and you'll see results right away.

Do Yoga. Yoga focuses on balance. You have to have good posture to do those moves! Also downward dog helps to stretch out the back and shoulders which can frequently cause tightness and rounding of the shoulders. Even one class a week can offer results.

Work Your Back. As I walk through the health club where my Pilates studio is located, I see a lot of people concentrating on their chest, arms, abs and legs, but not as much on their backs. If you only train your chest and neglect your back you're actually training yourself into bad posture. Try adding three or four exercises (mixing it up to focus on your lats, deltoids and lower back) to your routine and you'll improve immediately.

Extend Yourself. Grab a foam roller at your gym, lay on your stomach with your legs slightly turned out and apart. Place your wrists on the roller, palms face the floor, hover your face away from the floor. On the inhale, slide your shoulder blades down towards your bum and arch away from the floor. Open up your chest and shoulders and you should feel a great stretch through your whole spine. Exhale to return to the start position and do 5 or 6 reps. (Check with a doctor or physical therapist if you have a history of back issues). Add this stretch as the last thing you do anytime you workout. You will loosen up significantly, improve strength in the back and see changes after the first week. It only takes a minute!

Your body wants to have good posture, so it only takes a little bit of work to get a fast response. Try the exercises above and see which ones works best for you. Then get ready to enjoy your next frock knowing you look Oscar-worthy.

To really enjoy your workout, take along a friend!

Permalink | Email this | Comments

Instant Abs: The Five-Minute, Fast Results Workout

Myatt Murphy — Mon, 22 Feb 2010 15:00:00 EST

Filed under: Guys' Guide, All Workouts

Having awesome abs doesn't have to mean doing countless crunches. In fact, you can build a rock-hard core without ever needing to do a single crunch at all. If you're looking for six-pack abs of steel in seconds to spare, these three core-challenging, bodyweight-only exercises are all you'll need to create a mighty midsection. To be honest, there are thousands of exercises you can do for your midsection. But I've found that after writing about health and fitness for over a decade, the workout routines that end up being the most effective for the average person are the ones that anyone can make time for.

When I wrote "The Body You Want in the Time You Have" for Men's Health, the editors told me the biggest issue readers had with exercise was having enough time to work out. So I devised a book for men and women that made it easy to exercise, even if you only have 10 minutes a week to devote to it.

To really make this abs program one that's impossible to resist, I designed it with that same theory in mind, choosing intense ab moves that offer more bang you're your buck -- so after five minutes, your abdominals will have little choice but feel their effects. Using three Pilates-inspired moves that punish your midsection from every angle, each of these three exercises keep your core muscles activated throughout the entire movement as you train them-so you yield even more results in even less time.

Now, the only excuse you have for not having a stronger, firmer midsection is ignoring this article. Give this workout a try three to five times a week and in a matter of weeks, you'll be glad you didn't.

Your Three-Way Routine

1. Toe Touch Sweeps
Lie flat on your back with your knees tucked up into your chest; arms down at your sides. Slowly extend your legs out and up so they're off the floor at a 45-degree angle as you simultaneously lift your torso off the floor at a 45-degree angle (You should look like the letter V). As you go, raise your arms up and reach as high as you can towards your feet.

Hold this pose for one to two seconds, then slowly raise your arms up over your head until they're in line with your torso (your upper arms will be next to your ears.) Slowly bring your arms down again so your hands are reaching for your feet once more, then slowly lower your legs, torso and arms back down to the floor. Do this entire cycle for as many reps as possible.

2. Crazy Eights
Lie on your back with your knees tucked up into your chest; arms down along your sides. Keeping your legs together, straighten them and raise them straight up so your heels are aimed at the ceiling.

Leaving your head and shoulders on the floor, slowly rotate your feet in a clockwise fashion and draw the number "8" in the air using just your feet. Once you've drawn it, reverse the motion and draw another figure eight, only this time, do it counter-clockwise. Draw as many "8's" as you can for one set. Repeat for eight circles (both sides). Do three sets.

3. V-Knee Tucks
Lie flat on your back with your knees tucked up into your chest; arms down at your sides. Slowly extend your legs out and up so they're off the floor at a 45-degree angle as you simultaneously lift your torso off the floor. As you go, extend your arms out in front of you with your hands along the outsides of your legs. This is the start position.

Now, slowly draw your left knee towards your chest, while keeping your right leg extended straight out in front of you. Straighten your left leg so you're back in the start position, then repeat the exercise, this time, drawing your right knee into your chest (keeping your left leg extended straight in front of you). Continue to alternate between your left and right leg for as many repetitions as possible.

To help shed the fat around your middle so you can see even more results, try these nutritional tips and this fat-blasting cardio workout.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have,Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

Permalink | Email this | Comments

Two-Week Fitness Makeover: Break Through Exercise Ruts!

Nicole Dorsey-Straff — Mon, 22 Feb 2010 14:00:00 EST

Filed under: Fitness, All Workouts

Unlace your running shoes and slip on the disco skates. Stop climbing the Step Mill and hike the biggest hills in your 'hood. Get creative: If you've hit a common-but-frustrating exercise plateau, several things may be preventing you from getting past it. For instance, if you're bored with your traditional treadmill fix or not getting new body-sculpting results, it's time to revamp ho-hum routines to help you burn more fat, sculpt leaner muscles and kickstart motivation.

"If you've hit a wall, you need an exercise makeover in order to vary your workouts and push them to the next level," said fitness expert Tracey Mallett, star of the new DVD series "Lose the Belly Flab." Every strategy comes down to this: Try something new! All you'll need to master our two-week makeover is a pair of 3- to 8-pound dumbbells and a commitment to five weekly workouts!

Each Week, pick one innovative new-to-you workout from this Rut-Busting List:
Rent or buy a new kickboxing DVD that makes you pant with exertion.
Take a Pilates or Bar Method Class you've never taken before.
Rent or borrow inline skates and skate a new neighborhood for an hour.
Rent or borrow a mountain bike and spend two hours on a mountain or hilly trail.
Rent one session with a personal trainer and ask her to show you 10 new exercises for your entire body!

Pick two different fat-torching workouts from this Steady Cardio List:
50 to 60 minutes of swimming, walking, hiking or stationary biking.
30 minutes of high-intensity running at a fast pace or Spinning class.
40 minutes of elliptical machine, cross-country ski machine or rower.

Finally, pick two weekly workouts from this Strength and Conditioning list:
A 90-minute power yoga class or fat-flowing yoga DVD.
30 minutes of weighted moves, including squats, lunges, push-ups, triceps dips and ab crunches.
Do a 12-machine cardio-sculpt Circuit at any gym moving from an upper-body move to a lower-body one.

Mallett said to choose the rut-busting workout when you're liable to skip a routine due to boredom or time constraints. "Also, try to space out the most intense workouts so you have a lower impact -- say walking or swimming routine -- sandwiched in between the toughest workouts," she said. "More than anything, try something new to you and your muscles and you will see and feel real results very quickly!"

One sample week looks like this:

Monday: Rent a new kickboxing DVD
Tuesday: 50 minutes of swimming laps at the rec center
Wednesday: Off
Thursday: 30 minutes of weighted strength exercises (squats, lunges, rows, biceps curls, etc.)
Friday : 30 minutes of high-intensity running
Saturday: Off
Sunday: Take that Bikram yoga class you've been dying to try!

We've updated our workouts to include so many newfangled, plateau-busting routines!

Fitness expert Nicole Dorsey Straff is a Los Angeles-based exercise physiologist and author, and frequently writes about diet, health and wellness.

Permalink | Email this | Comments

New Schools of Yoga: Para, Vini and Forrest

Nicole Dorsey-Straff — Mon, 15 Feb 2010 15:00:00 EST

Filed under: Fitness, All Workouts, Yoga

If you know your plank from your pigeon pose, chances are you're one of 20 million devotees of the main schools of yoga. Each of the more traditional yogic philosophies (Ashtanga, Iyengar, Kundalini, Bikram and Sivananda) can be traced to individual mentors and teachers throughout India. However, many of these ancient sages also trained American yogis who then delivered their unique styles back to the States, and over time, helped them grow and evolve to more Western-inspired schools of yoga proliferating across the country. You can now sign up for one of these modern yoga classes to blast body fat, cultivate strength and calmness, and even flatten your abs, yoga-style, one Downward Dog at a time:

Para Yoga, Main Teacher: Rod Stryker
Original guru Kavi Yogiraj Mani Finger
While many aspects of these dynamic classes look familiar with flowing Sun Salutations and challenging arm balance poses such as Crow (where you place and balance both knees inside your respective armpits and float your feet off the floor), Para Yoga also emphasizes pranayama practice (all different kinds of breathing) and teaches from the ancient yogic texts and applies these themes (charity, karma and meditation, for instance) to current life. Ultra-modern yogi Rod Stryker is based in Los Angeles and said he "manifests self-awareness and transforms energy."

Vini Yoga, Main Teacher: Gary Kraftsow
Original guru T.K.V Desikachar
"Vini" is an ancient Sanskrit term that implies differentiation and adaptation, and so all ViniYoga classes emphasize that each pose can be tailored to the individual. Originally created on the island of Maui, Vini classes include chanting, meditation, prayer, asana (practicing poses) and center on stabilizing the spine and coordinating your breath with each flowing movement. Other points of differentiation in this more gentle yoga practice include slower repetitions of certain poses with longer hold times with an emphasis on personalizing your breath.

Forrest Yoga, Main Teacher: Ana Forrest
Based on multitude yoga styles and healing modalities
Forrest Yoga helps you connect to your core -- getting strong and centered in the middle of a heated room. This intermediate-advanced flowing practice utilizes room temperature, deep breathing and vigorous sequences to sweat out toxins. The long holds in the pose progressions oxygenate and rejuvenate every cell. "Forrest Yoga teaches you how to develop skills in awakening each of the senses to bring aliveness, using breath and igniting your passion for living," said Forrest. She travels throughout the country teaching retreats and workshops.

Want to try some classic moves right now? Check out some body-sculpting, yoga-inspired workouts!

Fitness expert Nicole Dorsey Straff is a Los Angeles-based exercise physiologist and author, and frequently writes about diet, health and wellness.

Permalink | Email this | Comments

5 Hardest Gym Classes in America

Nicole Dorsey-Straff — Fri, 12 Feb 2010 15:00:00 EST

Filed under: Fitness, All Workouts, We Tried it

Are you snoozing in step class? Can't motivate through mountain pose? "It's a signal that your regular routine needs a makeover. Take a more demanding class once a week to jump start your body and stimulate your senses," said exercise physiologist Linda Larue, who teaches a belly-burning 30-minute Core Transformer class at Equinox Fitness Club in West Hollywood, Calif. Try shaking up your stale routine with one of these tough-as-nails workouts held at fitness centers across the nation.

Warrior Workout at Pow! Mixed Martial Arts Training Center in Chicago
Why Take It? Super-sculpt your lower body and learn to fight like a pro.

During a 45-minute martial arts session, members wrap hands and wrists with protective tape for pounding the heavy bag, shadow boxing and jabbing while listening to deafening tunes from Van Halen and Black Crows. Class progresses from explosive combative choreography with knee strikes and blocks to kick combos and punching circuits. Class members warm-up by running up and down seven flights of stairs at the back of the gym!

Iron Yoga at studios around New York City
Why Take It? Amp up regular yoga practice by adding dumbbells to specific postures.

This intricate 60-minute class is so different from traditional flowing yoga sessions, said Iron Yoga creator Anthony Carillo, a triathlete who wanted to center his practice more on strength training versus flexibility. "As you hold weights with static poses, you deeply focus to stabilize your core and hone coordination," he said. Imagine holding an upright Tree Pose for one minute and then adding 30 biceps curls while hoisting 5-pound dumbbells.

Afterburner Race Day at Pinecrest Health & Fitness in Miami
Why Take It? To blitz 400 calories in under an hour and to boost pro cycling skills.

Spinning Master Instructor Scott Schlesinger teaches a 45-minute ride with rounds of heavy resistance so you're standing out of the saddle presumably pedaling up Mt. Everest, pumping out lightning-fast speed sprints and visualizing climbing your way up the side of a mountain range. After a thigh-pumping warm-up, the rider stays between a brutal 80 to 92 percent of maximum heart rate. Sprint intervals throughout Schlesinger's hard-hitting ride are triggered by the sound of jet plane engines roaring through the speakers.

The Amazing Workout at Lifestyle Family Fitness across the Midwest
Why Take It? Beat workout boredom by using every fitness tool in the health club.

The toughest -- and one of the most popular classes at all 34 LFF clubs -- is a two-hour challenge session that utilizes a combination of high-impact step aerobics, weight lifting with body bars and dumbbells, core work and circuits where you alternate heavy lifting with lightning-fast cardio (picture yourself doing knee repeaters off a step but also holding a barbell -- ouch!). Each teacher instructs class slightly differently, but guarantee you'll burn 1,000 calories per two-hour session.

Urban Rebounding at Bally Fitness Clubs across the United States
Why Take It? Ramp up cardiovascular endurance and bump aerobic workouts to the next level.

In this 60-minute class, you run two to three miles on a mini-trampoline -- with kicks, jabs, lunges and other moves thrown in. Creator J.B. Berns pioneered a high-energy workout to boost sports performance and kickstart your cardio by changing temp and moving your body aerodynamically. There's no jarring to your joints even during the high-impact exercises since the mini-tramp absorbs the shock without hurting knees or lower back. (The mini-tramp can hold 400 pounds.)

Prefer to hit the cardio machines instead of classes? Check out how to revamp your treadmill routine. Think your gym class is even harder than these ones? Let us know in the comments!

Fitness expert Nicole Dorsey Straff is a Los Angeles-based exercise physiologist and author, and frequently writes about diet, health and wellness.

Permalink | Email this | Comments

Personal Training With Jackie: Power Circuit Training

Kristen Seymour — Tue, 09 Feb 2010 11:00:00 EST

Filed under: Fitness, Reviews & Products, All Workouts

I know you shouldn't judge a DVD by its cover, but let me be honest -- I'm far more likely to opt for a workout DVD that features a picture of someone in amazing shape than one that has some who looks more like ... well, like me. That being said, "Personal Training With Jackie: Power Circuit Training" is a DVD I would definitely pick off the shelf -- girlfriend is ripped!

The instructor, Jackie Warner, is a celebrity personal trainer who charges up to $400 an hour for her workouts, making this DVD seem like a total steal. It has five sections to choose from: 40-Minute Total Body Circuit, 15-Minute Total Body Circuit, 15-Minute Abs Only Circuit, 15-Minute Upper Body Circuit and 15-Minute Lower Body Circuit. All these options makes it easy to fit in the workout you want each day.

Each workout consists of short circuits -- you do three moves for one minute each, followed by the "Power Burn," which is one minute filled with the three previous moves. It makes the workout move along quickly, and also helps make even the really difficult moves manageable.

Level of Difficulty
Intermediate to advanced.

Next Day Soreness
Pretty major. I definitely worked muscles that haven't been used all that much lately. No, scratch that -- I worked them hard.

Who's It For?
This is a straightforward workout -- there's nothing dance-based or trendy; just tough, solid moves. If you enjoy boot camp-style workouts and a fast pace, this is a great option for you.

Likes
I liked just about everything about this DVD. You use your own hand weights, so you can go lighter or heavier depending on your fitness level. I loved the option to customize the workout -- I can see this being especially beneficial to people on a training plan (like me), because you can run (or bike, or whatever), and then come in and do just the Upper Body segment, or Abs, or whatever you like. Jackie provides a good mix of encouragement and pushiness. She's no Mary Sunshine, but she's not as scary as Jillian Michaels.

Dislikes
She could have showed some more modifications to make this more accessible for newbies, but otherwise, I can't come up with anything I didn't like about the video. However, there was the "Non-Cooker's 5-Day Meal Plan" that came with the DVD, and I wasn't a huge fan -- it had some great advice, but I have a hard time following any diet plan that considers decaf green tea mixed with herbal tea a treat.

Bottom Line
This is the kind of DVD that will get you results. There are so many different moves and so many options, but all of them really work your body. The fast pace means you get a lot done without wasting a whole morning. And, seriously, when you see what phenomenal shape Jackie is in, you can't help but be motivated.

If you like this, chances are good you're going to love Jillian Michaels' 30 Day Shred, too!

Permalink | Email this | Comments

The Pussycat Dolls Sexy-Body Workout

Nicole Dorsey-Straff — Mon, 11 Jan 2010 12:00:00 EST

Filed under: Celebs & Entertainment, All Workouts

They've sold seven million records worldwide, had a hit reality TV show, and captivated scores of men and women with their dramatic dance moves and calorie-blasting hip swivels. Choreographer Robin Antin - an expert at transforming everyday women into show-stoppers - answers questions from That's Fit as the new Pussycat Dolls Workout DVD hits stores nationwide:

That's Fit: When I copy your Pussycat Dolls workout moves at home, it feels very empowering. Can you explain this?
Robin Antin: The Pussycat Dolls represent strong, sexy, and self-assured women who are empowered to take charge of their lives and realize their goals. I believe that every woman has a Pussycat Doll that lies just beneath the surface, and I am passionate about helping women across the country bring out these aspects of themselves with this fun and effective new dance workout. We want you to feel glamorous, sexy and fit and dance your way to a lean and beautiful body. The full-body dance workout is designed to bring out the sexy side in everyone while elevating heart rate, burning calories and getting consumers on the fast track toward achieving a dancer's enviable firm muscles and toned physique.

TF: What are some of the tougher exercise-based sculpting moves on this dynamic workout?
RA: We do quite a few squats and plies, and of course, my signature move called the "Squat Lift" is hard, where you bend your knees 90 degrees to a squat and lift your bootie to one side, squat again down the middle, and then move your lower-half to the other side. I do at least 50 of those a day for my lower half.

Continue reading The Pussycat Dolls Sexy-Body Workout

Permalink | Email this | Comments

Lunchtime Exercise: Your Power Hour

Nicole Dorsey-Straff — Fri, 01 Jan 2010 12:00:00 EST

Filed under: Fitness, Reviews & Products, All Workouts

Your lunch hour is the perfect time to cram in a quickie workout, according to fitness expert Tamilee Webb, the original "Buns of Steel" trainer. When you move your body in the midst of a busy day, you avoid crack-of-dawn rush to the gym, you escape the office in search of fresh air and you can head directly home to your family after work. Research even shows that an afternoon fitness routine may improve time-management skills and significantly increase productivity.

Veteran instructor Tamilee Webb, creator of the DVD series "Tight on Time" designs several lunchtime routines for That's Fit in order to help with your New Year's resolutions. "It's pivotal to work within your environment and within your personal time constraints," Webb said. "If you work in an office during lunch, take advantage of on-site health clubs, a nearby park, a Pilates studio in the area, or maybe just take a yoga mat onto the roof or close the door to your office, and stretch for 10 minutes," she said.

"Aim for three to five days a week of exercise, but also throw in strength training and stretching to increase your metabolism, and improve flexibility and posture," said Webb. "Your lunch hour is the perfect time to fit it all in, even if you have to eat at your desk."

Here are Webb's three tips for making the most of your lunch hour:

Continue reading Lunchtime Exercise: Your Power Hour

Permalink | Email this | Comments

15-Minute Holiday Workout Blitz

Lisa Johnson — Tue, 22 Dec 2009 12:00:00 EST

Filed under: Fitness, All Workouts

The final 10 days of 2009 are going to be crazy. Most of us have last minute trips to the mall and the grocery store, gifts to buy and wrap, friends to see and parties to attend. With a schedule this full, getting your workout in can seem daunting if not impossible, but it's not. On the days when life takes priority over your usual exercise routine, this quickie 15-minute workout will allow you to handle the hustle and bustle of the holidays. So make a "pre"-New Year's resolution and fit a little bit of exercise into your daily schedule.

Crunches: Lie down with your spine pressed into the floor. Hands behind head. Suck your abs up and under your rib cage as if you're pulling it away from your belt buckle. Exhale and lift up your head and shoulders from the bottom of your rib cage. Your hands should be gently holding your head only, they shouldn't be assisting the lift. Do 20 to 30.

For Intermediate: Lift your legs into the air and do the crunches being careful not to move your pelvis around on the floor. This will work you're lower abs more intensely.

Obliques: Same position as above but add a rotation. Here's a great trick that will be your focused on your obliques and really helps isolate them! Picture a dinner napkin on your tummy. The bottom two corners on are each hip bone. The top two corners are brushing the bottom of the rib cage. When you do your rotation fold the napkin corner to corner. This will keep the work focused in your ribs. Your elbows should stay wide the entire time, no wiggling elbows! Do 20 to 30 to each side.

For Intermediate: Same set up as above, have your legs in the air and keep your pelvis perfectly still, this really increases the workload to your obliques!

Continue reading 15-Minute Holiday Workout Blitz

Permalink | Email this | Comments

More Yoga Poses for Weight Loss

Prevention — Mon, 14 Dec 2009 11:20:00 EST

Filed under: Fitness, All Workouts, Yoga

MAIN MOVE: Rocking Boat (Firms abs and back)

Sit with knees bent, feet on floor, hands on thighs. With torso straight and head in line with body, lean back about 45 degrees, raising feet so calves are parallel to floor, toes pointed. On an inhale, extend arms and legs, keeping legs together. Exhale, and as you inhale, lower torso and legs 3 to 4 inches so body forms a wider V shape. Exhale and raise torso and legs. Repeat 3 to 5 times.

Make it Easier: Hold backs of thighs with hands and keep legs bent. Lower torso only.

Make it Harder: Once in the wider V position, extend arms overhead.

MAIN MOVE: Hover (Firms shoulders, arms, abs, and back)

Begin in push-up position on toes with arms straight, hands below shoulders, and body in line from head to heels. On an exhale, lower chest toward floor, bending elbows back, arms close to body, abs tight. Hold a few inches above floor.

Make it Easier: Begin on hands and knees and walk hands forward until body is in line from head to knees.

Make it Harder: While holding the hover, lift left leg 6 to 12 inches, pause, and lower. Do 3 to 5 times, then switch legs.

MAIN MOVE: Chair (Firms butt and thighs)

Stand with feet together, toes forward, arms at sides. Inhale and raise arms overhead, palms facing each other. Exhale and sit back about 45 degrees, keeping knees behind toes and abs tight to support back; gaze forward.

Make it Easier: Do the move with feet hip-distance apart, hands on thighs, and bend only about 30 degrees.

Make it Harder: After you sit back, lift heels off floor, balancing on balls of feet (knees will be in front of toes); gaze up at fingertips.

PREVIOUS: How to Lose Weight with Yoga

Permalink | Email this | Comments

Lose Weight with Yoga

Prevention — Mon, 14 Dec 2009 11:14:00 EST

Filed under: Fitness, All Workouts, Yoga

Lose stubborn belly flab and tone up all over with this fast, easy plan

Courtesy of Prevention

Yoga is a known stress buster, but it's also one of the most effective workouts for fighting stubborn fat stores, especially the ones that crop up after age 40. The reason: Studies show that it lowers levels of stress hormones and increases insulin sensitivity -- a signal to your body to burn food as fuel rather than store it as fat. The following workout will do just that while firming up your arms, legs, butt, and abs. Start now to see results in as little as 3 weeks.

Workout at a glance

What you need: A yoga mat or carpeted space

How to do it: Follow this routine at least 3 times a week, holding each move 1 time for 3 to 5 deep breaths, unless otherwise noted. Start with the Main Move for each exercise. If it's too difficult, do the Make It Easier variation. If it's not challenging enough, try the Make It Harder option.

For faster results: Hold each pose for 5 to 8 breaths and increase repetitions (where noted) by 2 or 3.

MAIN MOVE: Crescent (Firms abs, hips, and thighs)

Stand with feet together, toes forward, and arms at sides. Inhale and raise arms overhead, reaching fingertips toward ceiling. Exhale, and bend forward from hips, bringing hands to floor (it's okay to bend knees). Inhale, and as you exhale, step right leg back into a lunge (left knee bent about 90 degrees, knee over ankle; right leg extended and on ball of foot). Inhale and raise arms overhead; gaze forward. Hold, then return to standing and repeat, stepping left leg back.

Make it Harder: From end position, inhale and arch torso, arms, and head backward, gazing at fingertips.

Make it Easier: Lower right knee to touch floor as you step back into a lunge, and rest hands on left thigh.

MAIN MOVE: Willow (Firms sides of abs)

Stand with feet together, arms at sides. Place sole of left foot on inside of right thigh, knee bent to side. Touch palms in front of chest for 2 breaths. On third inhale, extend arms up, fingertips toward ceiling. Exhale, and on the inhale, bend torso to left. Inhale and straighten. Repeat 3 to 5 times, pressing foot into thigh; switch sides.

Make it Easier: Keep left foot on calf or touch toes to floor for balance.

Make it Harder: Close eyes as you balance and bend.

NEXT: More Yoga Poses for Weight Loss

Permalink | Email this | Comments

Types of Yoga: Kundalini, Hatha, Bikram and Ashtanga

Kerci Marcello Stroud — Mon, 14 Dec 2009 11:10:00 EST

Filed under: Fitness, All Workouts, Yoga

Getty Images

With so many different types of yoga floating around, trying to keep them all straight can seem mind-boggling. Routines range from slow to fast, basic to complex and very spiritual to strictly physical. Whether you're looking for a mind-body connection or just a great workout, there's a style of yoga that's perfect for you. Get the inside scoop on our four favorite yoga practices.

Hatha
Many yoga beginners start with this gentle practice that focuses on finding harmony and balance between mind, body and spirit. Hatha yoga teaches basic poses (known as "asanas") and breathing exercises (known as "pranayama") with an emphasis on relaxation and meditation. Hatha routines involve slow and controlled movements, and many classes start with sitting quietly and reflecting. You are encouraged to be very aware of your body as you move through the poses, which range from easy to very challenging. This practice, which is the foundation of most types of yoga, will stretch and strengthen your body.

Kundalini
Kundalini yoga is a spiritual practice that aims to create a mind-body connection. It incorporates poses, breathing techniques, and meditation. Most classes begin with a mantra and end with a song of blessing. Kundalini yoga centers on the idea that there is energy at the base of the spine that is coiled up like a snake. As you move through postures, you awaken the "snake." It moves up your spine and flows through seven centers of consciousness, which are known as chakras. This leads to a state of heightened awareness that relaxes the mind and releases tension and stress.

Ashtanga
If you prefer a fast-paced workout, Ashtanga yoga, commonly referred to as "power yoga," may be best for you. This vigorous, physically demanding practice moves quickly through poses without stopping. Each pose is linked to the next by a specific way of breathing and moving, which results in a graceful and flowing sequence. The speed of the workout creates heat and energy flow. Unlike other yoga practices, Ashtanga yoga does not emphasize meditation. It is best learn this type of yoga in a teacher-led class but, after you master the order of poses, you can do the routine independently either at home or in a studio under a teacher's guidance. Ashtanga yoga will improve your strength, flexibility and stamina.

Bikram
Yoginis who love to sweat love Bikram yoga, often referred to as hot yoga. This vigorous, challenging practice is taught in a room that's around 100° Fahrenheit and 40 percent humidity. The heat loosens your muscles while you move through a 26-pose sequence that incorporates two breathing techniques. Each posture is designed to stretch and strengthen the muscles you need for the next posture. Classes are typically 90 minutes long. Experts believe that this practice's sauna-like atmosphere releases toxins from your body and improves circulation. Bikram yoga will also reduce stress, increase stamina and improve your flexibility.

Permalink | Email this | Comments

That's Fit

Tone Your Arms in Two Minutes

What Is the Most Important Exercise for Women?

Ab-Flattening Yoga Workout

How Long Should I Do Cardio For?

More From Pasternak

The Best Pilates Moves for Losing Baby Weight

Perfect Push-Ups: The Ultimate Training Plan for an Awesome Upper Body

Sculpt Sexy Arms with Pilates

Three Workout Tweaks That Build More Size and Strength!

Lose That Slouch!

Instant Abs: The Five-Minute, Fast Results Workout

Two-Week Fitness Makeover: Break Through Exercise Ruts!

New Schools of Yoga: Para, Vini and Forrest

5 Hardest Gym Classes in America

Personal Training With Jackie: Power Circuit Training

The Pussycat Dolls Sexy-Body Workout

Lunchtime Exercise: Your Power Hour

15-Minute Holiday Workout Blitz

More Yoga Poses for Weight Loss

Related Links

Lose Weight with Yoga

Related Links

Types of Yoga: Kundalini, Hatha, Bikram and Ashtanga