Hello there! I hope you didn't miss out on Fit Weekly's last blog entry featuring the fabulously athletic Jessica Biel, 'cause I wouldn't want to if I were you. Not long after posting that, I discovered the following exercise regimen which Jessica shared with Jimmy Fallon during a past interview. It is hilarious.
Did you count how many one-handed pull-ups she does (not to mention, in ridiculously quick succession)? That woman is INSANE!
I think my respect for her exercise capabilities just tipped off of the charts...
Today's inspiration features remarkably toned actress Jessica Biel. She has long been considered one of the world's fittest celebrities, and it's not hard to see why!
I like to pay attention to any tips her trainer(s) reveals, simply because Jessica always looks über fit, and whatever she is doing seems consistent and totally effective. (Plus, if she can do them, then we can too!)
Jessica's trainer, Jason Walsh, says that Jess hits the gym "four days a week, for an hour". What sets her apart from most other women in the industry--in my mind--is that she manages to be thin and muscular; not the unhealthy "skinny-fat" model that is so often pushed in Hollywood.
Jason also notes that he constantly mixes the workouts up (one day might be strength training, another going out for a jog), and has Jessica doing lots of full body movements. "You are pretty much using as many muscles at once, which in turn will jack that heart rate up."
Let's target 5 angles of Jessica's famous curves, starting with:
1. Get Sexy Legs:
• Walking Lunges – "This stretches the larger leg and glute muscles," says Jason.
With feet together, lunge first with right leg. Bring left foot alongside right. Lunge with left. Do 10 reps per leg.
2. Tighten Your Bum:
• Squat to Press – Begin with back straight and feet shoulder-width apart. Your arms and wrists should be facing out at shoulder height, with 5-8-lb. dumbbells in hand. Squat down to form a 90-degree angle at the legs while keeping upper body erect and core engaged. With form and control, rise out of the squat with some explosion; simultaneously push the dumbbells up and over your shoulders. The move ends by bringing the dumbbells back to your shoulders. Do 3 sets of 10-12 reps.
3. Strengthen Your Arms:
• Shoulders/biceps – Stand with knees slightly bent. Hold 3-8-lb. weights in each hand. Curl to chest. Rotate hands, palms face outward. Press overhead together. Do 3 sets of 10-12 reps.
4. Flatten Your Abs:
• Hanging Leg Raises – "Hanging leg raises don't build a six-pack, but they flatten," says Walsh. "Jessica hates them, but she powers through!"
Hang from a high bar or rings with your feet not touching the floor. Then, pull your knees just above the waist, hold for 2 seconds and release. Do these 15 times to complete.
• Seated Russian Twist – Sit down and lean back slightly. Hold a 5-lb. dumbbell or medicine ball, and twist from side to side, 15 twists per side, three reps.
5. Tone Your Core:
• Push up – Lie on your stomach with your hands just outside your shoulders, elbows bent to about 45 degrees, and fingers spread; your toes should be tucked under with legs straight and abs pulled in tight. (For less of a challenge, start with your hands on a raised surface, like a tabletop.) Take a deep breath and push yourself up, keeping your body in a straight line—don’t push hips up or let belly drop toward the floor. Slowly lower yourself back down to the starting position. Work your way up to 3 sets of 10 reps.
• Plank – Get into pushup position, but rest on your forearms instead of your hands. Elbows are directly under the shoulders; shoulders in a straight line with ankles. Squeeze your glutes and brace your abs for the prescribed time while breathing deeply. Hold for 60 seconds.
As to Jessica's diet, she is a huge fan of foods that are not heavily processed. Complex carbs help to kick-start her morning, while she ends the day by eating lighter meals.
Here is a typical day's menu:
Breakfast: 1 cup of oatmeal with handful of berries.
Snack: 1 slice whole wheat toast, 1-1 ½ tbsp. of almond butter and sliced bananas on top.
Lunch: Salad with 5-6 oz. of chicken, vinaigrette dressing.
Snack: A banana, apple or strawberries.
Dinner: 6 oz. of fish, plate full of veggies, 1/2 cup of Basmati rice.
Sweets: A couple of pieces of dark chocolate.
I don't know about you, but this leaves me completely inspired. 'Hope you've enjoyed today's workout!
Asparagus
Why we love it: Low in calories and sodium, these leafy spears provide a healthy dose of fiber, B vitamins and potassium. They also pack antiaging vitamins A, C and E, as well as K, which is a booster for skin luminosity and elasticity. "What's more, asparagus is a tremendous source of a potential cancer fighter called glutathione," said Jackie Newgent, registered dietitian and author of "Big Green Cookbook."
How to buy: Go for bright green asparagus stalks with dry, tight tips. "Steer clear of limp or wilted stalks," said Newgent.
How to prepare: Blanch and toss in a salad or serve as a side. Mix into an egg dish, such as a quiche or omelet, suggested Tara Gidus, a registered dietitian and nutrition consultant in Orlando, Fla. "My favorite way to prepare asparagus is to lightly brush it with extra-virgin olive oil and add a pinch of sea salt, then grill over direct heat till lightly charred yet al dente," Newgent said.
Artichokes
Why we love them: They're the ultimate finger food! Artichokes are among the veggies with the highest antioxidant content, said Gidus. These powerful nutrients can combat aging and heart disease, among other health issues. Artichokes also have positive effects on the liver thanks to a host of phytonutrients. And they are packed with fiber: One medium artichoke has more fiber than a serving of prunes.
How to buy: Choose artichoke globes that are dark and heavy. Leaves should be tight. Avoid anything that looks too dry.
How to prepare: Wash well. Soak upside down and rinse in cold water. Trim the steam and peel off the lower layer. Cut an X across the bottom and place in a pan filled three-fourths of the way with water and put in the oven. You can also steam. Once the leaves open, cool and enjoy with a low-cal dipping sauce. "I love them roasted and to dip the leaves in a creamy garlicky sauce," said Gidus.
Morels
Why we love them: Morel mushrooms add volume and "meatiness" to improve satisfaction, said Newgent. Weighing in at only 20 calories, a cup of these earthy mushrooms are loaded with the vitamin D, the sunshine vitamin.
How to buy: "Take a whiff; fresh morels should smell fresh, earthy and slightly woodsy. There should be no signs of decay or mold -- and they shouldn't seem dry," said Newgent. Smaller morels tend to have more distinct flavor.
How to prepare: Saute and add to eggs for a morning scramble. Or simmer into soups and your favorite sauces.
Do you have any others to add to this list? Leave them in a comment!
Note:
If you have wrist problems, take care when doing The Dive-Bomber and The Side Tri-Ups. You want to maximize the effectiveness of each rep, while avoiding muscle strain.
Does anyone else feel like a ragdoll trying those The Wacky Jacks? What a laugh!
Due to second and third day workout soreness, I was planning to take it easy today. However, the day began so beautifully that when a friend I was visiting suggested going out for a walk, I couldn't resist!
We strode down a long, varying-degrees-of-steep driveway while taking turns pushing her adorable baby in a stroller. (I'm not entirely decided upon which is more difficult: downhill or uphill. Probably up.) Pressing back on up the hill, driving 20+ pound baby and stroller ahead of you is not to be discounted. It's WORK!
This is where some educating comes in.
(Tip #1: Don't try to carry on a full conversation while walking/running uphill. Especially with a baby in tow. It's pretty difficult.)
Action for this weekend? Find a hill (or even better, maybe you live near a mountain!). If you can't manage that, don't worry; the nearest set of stairs will do perfectly.
Aerobarre is a fairly new aerobic fusion workout which mixes ballet with boxing. I have never really been interested in practicing the latter, but this blend of the two is pretty intriguing.
David Kirchoff, president of Weight Watchers, the world's largest diet company, recently said on their website:
"Calorie counting has become unhelpful. When we have a 100-calorie apple in one hand and a 100-calorie pack of cookies in the other, and we view them as being 'the same' because the calories are the same, it says everything that needs to be said about the limitations of just using calories in guiding food choices."
Kirchoff and Weight Watchers have eliminated the company's popular "Points" system, which encouraged dieters to lose weight by eating any foods as long as they kept the portions small. The new system tries to encourage dieters to consume more natural, less processed food.
According to Time Magazine:
"The radical overhaul, which is the first major alteration to the Points program, comes at a time when Weight Watchers is trying to revive its recession-battered business."
A bending of the knees or the knee. In pliés, the legs must be well turned out from the hips and the knees open and right over the toes. The weight of the body evenly distributed on both feet, with the whole foot grasping the floor. Pliés are done at the bar and in the center in all five positions of the feet. The bending movement should be gradual and free from stops.
Let's have a look at some pliés, shall we? I love that you can do these and feel like a real dancer, even if you don't have the beautiful (albeit painful) pointe shoes!
Here is a demi-plié, shown in 1st position:
When doing these, remember to keep your abdominals in and your knees and feet in a straight line with your hips (as much as is possible). Stay upright; don't lean forward, or let your bum stick out.
The more consistently you practice these, the better and more flexible your form will become!
This simple diagram illustrates how demi-pliés are to be done:
