Supernatural Botanicals

What I’m loving now:  Gilad’s Express Workouts.  Gilad gives you 15 express workouts that are under 10 minutes each.  He gives you fat burning cardio workouts, calorie burning strength workouts, core workouts, and sculpting workouts that target every muscle group in your body.   Now you can customize your results by focusing on the body parts you need to work on the most. Complete workout charts are available on Gilad’s website for download.  Gilad is the host and producer of the award-winning fitness shows Bodies in Motion and Total Body Sculpt and has been voted FitTV’s fitness instructor of the year 4 years in a row.  In 2007, he was inducted into the national Fitness Hall of Fame (a well-deserved title.)

I’ve been working out with Gilad since 1989 and always count on him to wear me out during every workout.  He’s tough, but keeps you motivated every step of the way…not to mention, the boy is extremely easy on the eyes.  Check your library to see if they carry this DVD and try it for yourself.  Your body will look better because of it! 

Still waiting on the weight loss?  Turn up the weight loss mechanism within and hit the free weights.  Studies have proven that lifting weighs accelerates weight loss as opposed to an all cardio/aerobic workout routine.  Make sure you are strength training every other day.  Push those 2 and 3 pound dumbbells to the side and start lifting heavier.  Branch out into double digit pounds…10, 12, 15, even 20 pound weights!  Use the 20-pounders for areas like chest presses or one armed rows for your back.  Get used to heavier weights and keep increasing the weights as you get stronger.  Not only does strength training accelerate weight loss, but it also gives you defined muscle tone and a sexy body!

What’s been rockin’ my abs lately?  Turbo Jam!  Chalene Johnson, founder of Turbo Jam, keeps the tempo up and keeps your muscles tight.  You are guaranteed to hurt, but in a good way, the next day.  Her workouts are fast-paced and high-energy.  Check out this clip of Chalene to feel the energy.  I love the counter clock on her videos.  It lets you know exactly how many minutes you’ve accomplished, and how many more there are to go.

httpv://www.youtube.com/watch?v=JPSzeJXhRmY

Latest celebrity tweets via Twitter:

   Demi Moore:  “I have only done the yoga DVD of P90X so far, and that has kicked my ass.  The husband is banging it out every day- I need to motivate!” 

  Brooke Burke:  “I’m using the Baboosh Body for cardio.  If you want to lose belly inches, check it out.” 

I’m always eager to learn about other people’s workout routines.  I try to gain bits and pieces from different workouts to fit into my own plan.  In this case, the entire plan is laid out for you.  Marie Claire magazine has the low down on Miss Jessica Alba’s routine.  Broken down step by step, you can do the exact workout that Jess pays $200.00 a session for. 

Go ahead and slash that gym membership from your monthly expenses. Celebrity trainer Ramona Braganza shares the simple, 40-minute at-home workout that got Alba and Halle Berry into fab post-baby shape. Follow her fat-burning program four times a week:

10-MINUTE CARDIO: Jog for two minutes; run hard for six; jog again for two.

STRENGTH TRAINING 1: Three rounds of 20 reps using 3-pound dumbbells.

• Forward lunge with biceps curl: Curl weights up as you step forward; release arms down and back as you return to starting position. Alternate legs.
• Reverse flys: Step forward with one leg, bend forward at the waist, and let arms hang. Raise arms, slightly rounded, to sides until they are in line with shoulders. Switch legs every 10 reps.
• Lateral raise: Stand with arms by your sides; lift arms out to the side until they’re in line with shoulders.

5-MINUTE CARDIO: Alternate between 30 seconds of jogging and 30 seconds of sprinting.

STRENGTH TRAINING 2: Three rounds of 20 reps using 3-pound dumbbells.

• Squat with shoulder press: As you come out of the squat position, press arms up over your head (palms forward).
• Chest press: Lie back on a bench (or stacked pillows), arms extended above your chest, palms forward with dumbbells touching. Lower arms until weights are in line with chest, then press back up.
• Triceps dips: Slide off the seat of a chair, keeping your arms on the edge behind you, and lower yourself down until your arms are at a 90-degree angle.

5-MINUTE CARDIO: Jog for 30 seconds; run hard for four minutes; jog again for 30 seconds.

CORE WORKOUT: One round of 20 reps.

• Reverse crunches: Lie on your back with knees pulled to chest and hands under butt; straighten legs toward ceiling, contract abs, and lift hips.
• Bicycle crunches: Lie on back with arms behind head and legs raised and bent to 90 degrees. Bring right elbow to left knee, left elbow to right knee.
• Plank: Hold for 20 to 30 seconds.

BOTTOM LINE: $15 (for two 3-pound dumbbells).

So it’s Friday, and I like to talk about interior design on Fridays because it gives me an opportunity to (A) talk about one of my favorite subjects, and (B) it allows me to connect with my friend Julia over at Hooked On Houses. Love her blog!

In every home I’ve ever lived in, I’ve loved leaving my mark on it from a design standpoint.  Settling into my new-ish home of three years, I’ve definitely transformed it to where the previous owners wouldn’t even recognize it.

I was so excited about this new home because there were so many areas that had such huge potential to be developed into something fantastic.  I love creating those spaces, finding niche areas in your home and turning them into a favorite place to be.  Since working out is my thing (could you tell?), I was super excited to create a home gym.  Between my design and my carpenter’s expertise, we created one of the haven’s in my house…my home gym!

Previously, this was a basement with no walls and concrete floors.  We (okay, the carpenter) installed dry wall, lighting, and a rubberized floor…which made me a very happy girl!  It’s truly one of my favorite places to be.  It’s a guy’s gym, it’s a girl’s gym, and even the kids love playing on the stability balls on the padded floor in the gym.

I’ve even grown to love the elliptical machine.  Although my favorite cardio still remains step aerobics, dance, hip hop dance, etc., I’ve grown to appreciate the old ellip.

So welcome to one of the favorite spots in my house!  It’s a major stress-free zone, and you know you are going to leave this room looking better than when you entered it.  For that reason alone, you have to love it!

As you well know, I’m into fitness.  This, too, is one of my things.  My preference for instructors has changed over time.  I’ve grown to love really tough instructors that push and push and push you.  I’ll try any fitness routine out there, still dying to try gravity-defying yoga, but I continue to love a handful of favorites. 

   Kathy Smith:  Kathy is an old-school favorite.  She’s tough and pushes you hard.  She also has some great choreography that make the workouts fun and even more challenging.  She also comes out with new routines all the time, and each one is better than the one before. 

   Billy Blanks:  Teaches hard core calisthenics like a drill sargent.  No mercy.  Whatsoever.  You are tired and drained at the end of this workout.  However, you are tight and fit the next day.  Amazing results.  Hard work, but amazing results.

   David Weck:  David Weck is the creator of the Bosu Ball (Bosu stands for both sides up/both sides utilized.)  If you haven’t played around on a Bosu ball, you are in for a real workout treat.  You fight to keep your balance, and that works all those small and large muscles, giving you a great lower body and core workout.  There are also exercises for upper body and abs.  If you can get your hands on a David Weck DVD, you’re in for a treat.  Try not to get too side tracked….he’s super good-looking.   I’ve had a Bosu ball for about four years now, and my glutes and thighs are so happy about that fact.

  Yoga Booty Ballet:  Okay, stay with me here.  Sounds crazy, but it works.  These routines combine cardio/strength/yoga into one workout.  And we are talking heart rates in the 170s, so these ladies mean business.  I always get a great workout with these DVDs.  You’ll wake up the next day feeling like a truck ran over your mid section….and that’s exactly what you’re looking for.  That feeling leads to results!

  Bodies In Motion with Gilad Janklowicz:  My boy Gilad is such a staple in the fitness industry.  I’ve been working out with him since 1989.   He has the physique of a god.  Amazing!  He’s also one that will push and push and push you into exhaustion.  You can call him the postman because he delivers!  You can watch (and record) him daily on Fit TV.   I love his New Bodies In Motion workout.  It’s a compilation of many different routines he has done, all rolled into one fab workout. 

And remember, you can try all of these for free at your local library.   Grab a handful of workout DVDs and see who you like. 

Wondering if Pilates works? You better believe it! Pilates came as a complete surprise to me. I thought I was far too advanced for Pilates with my usual grind being strictly cardio and strength training. Quite frankly, I thought Pilates was too easy for me. It didn’t look like it hurt, for lack of a better word, enough to make a difference. It didn’t look intense enough. That’s what I thought before I tried it.

It takes one Pilates workout to “get it.” The next day, when I felt like I was ran over by a Mack truck…. I got it. I was feeling muscles in my back and core that I had forgotten about. My legs felt like strings of limp spaghetti when I walked down the stairs. I lifted my arms to fix my hair and noticed all these shoulder and arm muscles that I hadn’t noticed before. My ribs literally ached when I was laughing from reading Michael K.’s blog, Dlisted.

My entire body had felt thoroughly stretched. You know the feeling you get when you’ve been at your desk all day and then stand up to stretch? It feels so good. That’s exactly how Pilates feels for your whole body. I didn’t believe it until I tried it. And as far as it not being challenging enough, I was shocked at how much Pilates did challenge my body, and every body part, i.e., neck, shoulders, arms, forearms, wrists, hands, fingers, the entire core, hip flexors, hamstrings, quadriceps, calves, ankles, feet, and toes. You’ll feel every one of those body parts the day after Pilates. It feels fantastic!

Oh, the pain will subside. Your muscles will get used to the stretching and the results will be better posture. You’ll have a leaner body. You’ll sit up straighter. You’ll sleep better at night. And, adding Pilates to your strength and cardio fitness routines only enhances your overall performance. I’ve learned, the holy trinity of fitness is strength, cardio, and stretching (Pilates or yoga.)

So, if you think Pilates isn’t intense enough for your routine….well, it takes just one time to get the big picture. Grab a Pilates DVD from the library for a trial run. Every single friend I’ve told to just try it once, has gotten “it” the same way I did. Then, you too, will crave that “just ran over by a Mack truck” feeling. You’ll experience, first-hand, elements of the Pain/Pleasure Principal. It’s an odd feeling to crave, to be sure, but you will. So try it just once. You can thank me later!  

 Try The Firm’s Pilates programs, they’re fantastic!