Armchair Commentary

Celebrity Blog: Kimberly Miguel Mullen - Dance and Be Fit

Hi, I'm Kimberly Miguel Mullen and I'm honored to be blogging for you Amazon readers! My background is in dance and I believe that dance can have tremendous effects on your overall health. And what workout can be more fun?!

I helped Acacia create a dance/fitness line of DVDs called Dance and Be Fit: Brazilian Body and Lower Body Burn. And just in case you're saying to yourself, I can’t dance! Can this still work for me? I have your answer!

The beautiful thing about dancing is that there is no right or wrong way to move your body. For this reason, every body can dance. If you can walk, you can dance. What I love about the dances in the Brazilian Body DVD is that the movements are organic to how the body naturally moves. The success of  the dances and how you execute them rely on your own individual expression not in the technicality. Dance dvds are great because they provide you with the inspiration towards discovering your own personal expression so that you can make it your own. 

For beginners, my suggestion is to pay close attention to the small details of how your instructor’s body is positioned. Scan your body from head to toe, begin with the feet and then work up the body from there layering all the different body parts on top of one another. When you feel confident with the footwork, focus on the ankles, then knees, hips, torso, arms, hands, neck, and the head. Stick to practicing the basic footwork for as long as you need in order to feel confident in the step. Every thing in dance stems from the feet. Happy Dancing Feet!

    Where did the inspiration for these workouts come from?

Dance is one of the most ancient forms of physical expression. Historically, people dance for many reasons; to pray, to celebrate, to harvest, to heal, etc. During my travels to Brazil and training with Master teachers, I experienced a physically active culture with no separation between fitness and dance. For the Dance and Be Fit: Brazilian Body DVD, the goal was to create a fun and effective workout highlighting Brazilian dance forms that celebrate life and the physical beauty of every size and shaped body. Viver Brasil!

    What’s your background in dance & fitness? When/how did you start out?

I was involved in music and dance my entire upbringing. Growing up, I played the piano, alto saxophone and studied jazz and tap dance. I became active in coordinating the student-base dance organization for my university and was exposed to the most beautiful and talented dance teachers from all over the world. This inspired 15 years of dedicated dance training and research--nationally and abroad. Dance was the perfect medium for me to combine all aspects of my physical, mental, and spiritual well-being.

    What’s the best way to begin a fitness routine if I haven’t exercised in a long time?

It can be scary to jump into a fitness regimen after not having exercised in a long time. Start off slow. Simply bring your awareness to the simplest forms of physical activity that you already do in your day-to-day routine--like walking, lifting, carrying, etc. Take the stairs instead of the elevator. Walk instead of drive. Then, seek physical activities that are fun and engaging that take the attention off of exercise and divert you toward learning something new. Dancing is a perfect way to exercise without even realizing it!

    Is stretching really important? What are the benefits of stretching? Are there stretching “guidelines” I should follow to get the most benefit?

I love stretching and I feel a big difference in my body if I miss one day.  Appropriate stretching is important to do before and after any workout because of the many benefits--if executed properly. Stretching 1) facilitates breathing 2) oxygenates the blood, 3) increases the flexibility in the muscles and joints 4) helps prevent injuries, 5) increases blood flow to the brain, and much more. When becoming motivated to begin a fitness regimen, I recommend starting your program with stretching. It’s easy and accessible. No exercise equipment required. You can stretch any time, any place. Do not force stretches beyond your capacity to maintain proper alignment in your body. For example, in the runner's lunge stretch, your knee should be bent in a 90 degree angle in alignment with your first two toes. Your knee should not surpass your foot. Hold your stretches for 5 to 20 seconds. If the tension disappears or decreases, increase your stretch, repeat, and hold. If you are experiencing pain, ease off the stretch. Do not over do it. Happy Stretching!

I hope you begin this new year with a positive outlook on fitness and health! Enjoy the workout!

Celebrity Blog: Leslie Sansone - Staying Fit

"Staying fit shouldn’t be intimidating or expensive.” That’s Leslie Sansone’s philosophy, and the foundation for her wildly successful Walk At Home fitness program. Created and instructed in her own fitness studio, Walk At Home has become the fastest growing indoor exercising program in the country. Leslie Sansone is a certified fitness instructor and holds 7 fitness certifications. She has written 4 books, produced more than 100 DVDs and several infomercials. Her Walk At Home program is used to help health organizations including American Heart Association and American Diabetic Association. Here’s Leslie’s message for health and fitness in the New Year, and also check out the Q&A with Leslie clip below. Thanks Leslie!  - Lisanne

I sincerely believe that the secret to any successful venture is that there is NO secret! For example, if you’ve got weight loss goals, the best way to achieve them is by taking baby steps toward a healthier lifestyle. Simple changes in your daily routine will contribute to weight loss.  That in itself is a motivator. Small successes motivate us to move toward larger accomplishments.  This rings true in all areas of life, and it’s especially true when it comes to our own health and fitness.  A healthy eating and exercise regime really picks up momentum when you notice your energy level increase and when you no longer have to unbutton your pants at the dinner table!

If you need a little motivation booster, try this “one or two” plan and expect results:  Leave “one or two” bites of food on your plate at every meal. This cuts about two hundred calories from your daily intake.  And, walk “one or two” miles a day. It’s not complicated or overwhelming, but the benefits of moving will show up in many wonderful ways.  Your muscle tone will improve, and your pants will fit better!

As I tear off today’s calendar page, I’m thinking about the message I’d like to convey for 2009.  It’s not a diet or a workout plan. It’s a sincere hope that we all find the motivation and momentum that will carry us successfully through our attempted endeavors in the shiny New Year!  May God bless each and every one of you with good health and a happy heart!

Gratefully yours,

Leslie

Celebrity Post: Elisabeth Halfpapp - "Sculpt" for optimum fitness

  Hello Amazon readers! I'm Elisabeth Halfpapp and I am the co-creator of the Core Fusion fitness programs made famous at Exhale spas. I have over 20 years experience in the health & wellness field. My partner, Fred DeVito, and I are committed to bringing our students--and you--a fitness program that is both manageable with your busy schedules and also effective and results-oriented. With my extensive teaching background, I've come across many questions that I think may help you manuever the fitness world and more specifically, see if the Core Fusion method is right for you!

1. What results can I expect to see from this dvd?
The results of Exhale: core fusion body sculpt are long lean powerful legs, high round lifted gluteals, washboard abdominals, and toned upper body.  You will lose inches! This program will prepare you and enhance any other sport or activity that you do.  This is a lifestyle fitness program that always leaves you with a relaxed, calm energy.  These results will happen within 4-6 weeks, if you practice the full 5 ten minute sessions (50 minutes total) 3/week.

2. What makes core fusion different than a standard sculpting program?
There are consistent reminders of the position and alignment which results in doing less repetitions.  Also we do precise, intense movements to strengthen the muscles followed immediately by stretching the previous strengthened muscles.  This will enable you to find your deepest, hard to reach muscles. We use more of the body as its own resistance instead of heavy weights.

3. What are the Lotte Berk Method elements?  What is your experience with this Method?
The Lotte Berk Method elements are blended in throughout each ten minute session.   These elements are using the chair as a barre for thigh/gluteal sessions and the curl.  The barre work comes out of Lotte’s dance background. Fred & I managed the Lotte Berk Method for 22 years (1980-2002).  During our time there we taught about 30 classes/wk each, lead the teacher trainings, and assisted in developing/enhancing this Method.

4.What is different about the curl?
The curl is an orthopedic exercise for the back (Lotte had degenerated discs in her spine from a fall off a stage and developed this exercise with her rehab doctors) that uses bracing and stabilization of the back and abdominal muscles.   While the abdominals engage and strengthen, the back muscles are stretching orthopedically.  Most back issues and pain arise out of weak abdominals and tight back muscles.  Instead of using momentum to engage the abdominals like a crunch or a sit up, the lower back braces into the floor while the upper body does one crunch up to get shoulder blades off the floor keeping back of the waist on the floor.   Then once your core is held still, the arms and legs move out of this stabilized held abdominal wall.   This creates a long lean core (your core is everything from under the chest to the hips including front, back and sides of body) with well defined abdominals.

5. I have a tendency to bulk my muscles when I engage in sculpting programs.  Will Core Fusion Body Sculpt bulk my muscles?
You will develop long lean defined muscles because of the balance of strength and immediate stretch of the muscular group working.

6. What equipment do I need?
Pair of light weights from 2-5 lbs. You can also do the Upper Body Sculpt without weights; Sturdy chair or counter your hip height; Exercise mat or thick carpeted surface; Towel or stretch belt; Playground ball 7” in diameter for bonus track

7. Is it normal to feel your back during the fly ups or the curl?
Yes, you will feel a stretch in your back muscles because as you contract your abdominals, the opposite antagonistic muscular group (your back muscles) will stretch.  You will feel vertical stretch of the back muscles above your waist.  If you feel discomfort below your waist horizontally across the lower back, either stay holding onto your legs with your back of waist on floor or work higher off your waist holding onto your legs the entire time.

Try this sculpting method with us and you won't be disappointed!

Celebrity Blog: Gabriella - Hoopnotica, Part 2, Health & Fitness

Lemme tell you a little about me. I am the type of woman who likes to sink her teeth into cheese, as opposed to spreading a thin layer on a cracker. I love beef and have a general fear of vegans (who would put a  limit the goodness that can pass over the palate?). I am the type of woman who gets the stomach flu and manages to gain weight. I love to cook, and I love to eat. Period.

Exercise has to be fun for me, or else I just wont do it. I have joined gyms, been to yoga, and started learning to bellydance. Whenever the flavor of the week loses its hutzpah, I am outta there. I have lingering sessions as part of introductory specials lingering all over Southern California. Economical, I have not been. Stubborn? Who, ME?

After I had my first baby, I took Hoopnotica classes in LA. I had so much fun with the whole experience; it was a little nutty (You're taking hula hoop classes?); a little sexy (in a playful, fun way); and seriously addictive (in a back-in-the-day hopscotch kinda way). I just wanted to practice and practice.... and I got better and better... and smaller, and smaller at the same time. It was crazy; I lost 20 pounds in about 3 months, just by hooping. I was hooked.

So I made this my business. I figured I was on to some sort of crazy underground secret, and I wanted to share it with the world and people like you! The Hoopnotica DVD series is the result of this desire; its just like taking one of our legendary wait-listed classes in the privacy of your own home. Designed to be watched and then practiced, Hoopdance levels one and two are perfect for the beginner. Seriously though; don't sit down and watch em like a movie! Start with waist hooping, get it so it makes sense in your head, then grab your hoop and go where you got room (wherever the Christmas tree used to be; on top of your bed; or outside). It will be challenging at times (refer to the very funny troubleshooting sections that follow every chapter)! Don't worry; if it was easy, you’d get bored, and you know it!

In real life, I am Gabriella Redding. Mother of two, wifey of one, and HoopMamma to everyone who dares read my blog. Welcome to my world; my mission is to get you in a hoop, shakin your bootie at least once a day (if not three). No big commitment, just a whole lotta fun and a body that screams I am too young and too hot to be past my prime. The best is yet to come, Mammas... So if you haven't yet, invest in a hoop and join me here as I complete my mission: to lose 40 pounds before summer! I am down 25 since October... 15 to go (SO do-able!). Check out Hoopnotica: Hoopdance Basics - Beginner, Level 1 and get started!

Happy Hooping!
HoopMamma (Gabriella)

Celebrity Post: Desi Bartlett - For lasting fitness, take it slow

 For some of you, getting in to a regular fitness routine seems impossible but believe me it is manageable and it is worth it! I have almost 20 years experience in the fitness and yoga arenas; I'd like to share some basic tips and suggestions that will help you get started in the new year.

1. How do I burn the most calories? (long, low intensity; short, high intensity; intervals?)

Both! The more you mix it up, the less likely your body is to become completely accustomed to the intensity. Interval training helps to reduce weight loss plateaus. Try both types of intervals.

2. Does it matter what time of day I exercise? 

Some people say that working out first thing in the morning before you eat- will lead to greater weight loss. The idea is that you are more readily accessing fat stores as your fuel source. I say, anytime is a great time to exercise. Make it work for you and your schedule. Exercise adherence is more important than time of day.

3. Do you have any tips on staying motivated and sticking with an exercise regimen?

Recruit a friend or family member to join you. Even if they are not actually working out with you, you can have a designated check in day to talk about your results. It is amazing how knowing that you will be sharing your results with a friend can motivate you to work a little harder.

My first fitness love is yoga and I've created a yoga DVD called Yoga for Beginners. I think it's a great way to take your first step into fitness. And if you're already a fitness buff, it's a perfect introduction to the practice of yoga. So give it a try!

1. What are the benefits of yoga?

There are countless benefits of Yoga! Some of these include:
Increased strength and flexibility
Increased sense of inner calm
Greater core strength
Better Balance
Increased energy
Better digestion
Better posture

The list goes on and on! My favorite word in Sanskrit (the language of yoga) is Ananda. Ananda means bliss. Yoga brings forth our innate bliss. It just helps you to feel great!

2. What if I can't even touch my toes?! Can I do yoga?

I always remind people that you do not have to be flexible to do Yoga- Yoga makes you flexible! Maybe you can't touch your toes today, but give it 6 weeks, and you will definitely see an improvement. Yoga  and flexibility training, like any other training- yields results with practice. The more you do it, the easier it will get.

3. There are so many types of yoga! How are they all different?

Hatha Yoga is the grandmother of all Yoga styles in the West. 'Ha' means sun and 'tha,' means moon. There is an inherent sense of balance that is present in this philosophy. From there the next 3 major styles to evolve were; Iyengar (hallmarked by the use of props), Ashtanga (a  vigorous set sequence of postures), and Vinyasa (translated as flow)- this style incorporates fluidity and grace as well as a strong physical practice. My personal favorite is Vinyasa because there is so much freedom in the movement. I enjoy having a sense of grace and strength united in one practice.

4. Will yoga help me lose weight?

Yoga can help increase circulation, digestion, maintain balance in the body and strengthen your muscles. You probably will not see a huge weight loss from Yoga (mix it with cardio!), but it will definitely help to streamline your physique. Not only that but it will make your body feel great!

Take it slow and keep it up. You will soon begin to look better and feel better!

Love, Desi

Celebrity Blog: Rayna - Hoopnotica: Health & Fitness

Hi Amazon customers! My name is Rayna McInturf, I'm the creator of the Hoopnotica curriculum. So you are considering giving hooping a try, and you're wondering, what the heck can hula hooping do for me, really? Allow me to shine some light on the subject one I am very, very fond of because it changed my life. 

Many people watch me on the DVDs and think that I was born with perfect posture and killer abs. Well, I'm here to tell you, that's not the case! I've always been fairly thin, its true, but I had terrible posture, chronic lower back pain, low muscle tone and poor endurance. I was never really the athletic type, and I hated exercise. I got into hooping because it looked like fun and I needed a break from my all day computer geek job, and before I knew it, I was getting plenty of the previously dreaded exercise. Very early into my new habit, I began to notice incredible changes in my body.

My posture became impeccable. All those years of mom telling me to stand up straight and it was hooping that made it happen! I made the connection between chest & shoulder hooping (Hoopnotica: Hoopdance Workout - Beginner, Level 2) and my improved posture, and it got me so excited that I started telling all of my friends. Next thing I noticed was that my chronic lower back pain had literally disappeared. I used to wake up every day with that ache, and it was simply gone. I figured out that all the waist & hip hooping (Hoopnotica: Hoopdance Basics, beginner, level 1) I was doing was strengthening my lower back muscles so much that my body no longer hurt my lower spine finally had all the support it needed. Then there was that one day I caught my reflection in the mirror after a shower and I thought, Wow! Look at all those muscles! I had muscles that Id never seen before on my body. Im not just talking about abs of steel either my entire body was toned it was awesome. I also found that I could finally climb a flight of stairs and not feel completely winded. I had never felt so good while having so much fun. I knew I had to share this discovery. Hence, our classes and DVD's were born!

So I encourage you to grab a hoop and DVD and give it a whirl you'll get a lot more than you bargained for, and you'll have an absolute blast!

Be well,
Rayna

Celebrity Post: Fred DeVito - Try Fusion for Fitness

  Thanks for checking out my Amazon fitness blog! I'm Fred DeVito, co-founder of the Core Fusion classes at exhale spa. I conduct workshops, teacher training, and fitness classes across the country. I think you'll find the Exhale Core Fusion: Pilates Plus DVD to be a creative, effective way to get fit in 2009!

1.  What makes Core Fusion different from Pilates and Yoga?

Core Fusion with components of both Pilates and Yoga, has an identity all to its own.  The CF positions are a blend of Lotte Berk positions mixed with Pilates concepts and Yoga breathing and some stretches.  The result is a higher level of challenge and intensity that produce safe and fast results.

2.  What is a Lotte Berk based exercise and where else have I seen similar movements and positions before?

Fred and Lis are the first generation of active Lotte Berk based teachers and trainers that are still teaching and training teachers today through their nationwide program called Core Fusion at exhale.   Former students and teachers that were trained by Fred and Lis in the 90’s have developed derivatives of this technique and also run very successful programs around the country.  The popularity of the Core Fusion DVD’s has added to the awareness and exposure of these special exercises to an entirely new group of fitness enthusiasts.

3.  What equipment do you need for the Pilates Plus DVD?

You will need a soft exercise mat or a thick carpeted surface.  Also, a stretch belt of a small hand towel can substitute.

4.  Are there Pilates exercises in the Core Fusion Pilates Plus DVD?

This DVD is called Core Fusion Pilates Plus meaning that this is a little more intense and challenging than Pilates mat exercises!    The title describes the Core Fusion exercises as a more challenging group of exercises than Pilates, thus Pilates Plus.  These exercises are Core Fusion, not Pilates.  Core Fusion is identifiable with Pilates because it is core-center focused, done with a “less is more” philosophy and has a foundation of breathing and control.

5.  Will the Core Fusion Pilates Plus DVD help me to lose weight?

Yes, most definitely, simply because you will gain muscle density from doing Core Fusion Pilates Plus.  Increased muscle density is like giving the engines of your body a tune up resulting in a greater resting metabolic rate and total caloric burn round the clock!  Reducing caloric intake while increasing caloric expenditure usually results in a safe decrease in body weight.  Try to do the 5 ten minute sections 3 times per week.

6.  How many times a week should I do this DVD to see results and should I mix it with cardio?

This program will give you fastest results the more that you do it and the harder you work on reaching more advanced levels in the positioning.  Try to do it a minimum of three times per week.  If you are able to add two days a week of cardio to this routine then that would give you an opportunity to burn even more calories and see visible lean muscle mass within four weeks.

7.  Will this DVD help me with my back problems?

If you are suffering from lower back pain, first check with your doctor to better understand the magnitude of the problem.  In most cases, the Core Fusion exercises will be very therapeutic in helping to stretch tight back muscles and strengthen weak abdominals.  When working with a physical limitation it is very important to exercise patience and consistency with your approach to healing and rehabilitation.  It is also important to understand how other movements and styles of exercise are affecting the overall health of your lower back and solve any inconsistencies to achieve optimum benefits.

Try Fusion for your fitness goals in 2009!

Celebrity Post: Hemalayaa - Taking Fitness to the Next Level

 Hello Amazon readers! I’ve always wondered, how do we get our exercise programs to the next level? I received the answer to this question when I was dancing around for fun in my living room. I've now realized that I exercise to feel good about my body, and I am also, at the same time, transforming any negative feelings I'm experiencing into positive ones. My exercise time is my time to be healthy – in mind, body, and spirit. Then, in turn, I can take that out into the world with me. I have discovered in this complete approach to exercise that I feel better about myself in all ways, and I hope, most of all, that you feel this way too. Here's a few questions from my friends at Fit Bottomed Girls to help introduce myself to you. And hopefully you'll find a Bollywood workout that works for you! - Hemalayaa

1. How did you transition your dance training into fitness videos? How did you get started on the path to making Bollywood workout videos?

I taught myself dance by closing the curtains, playing music and going wild—letting myself be silly, play and dance. I wasn't into going to a gym to exercise. I couldn't do aerobics classes—I felt too goofy and uncoordinated. I wanted to find a workout that inspired me and made me feel really good. I continued to dance in my living room. It motivated me enough to get off the couch, so it was good enough for me. Bollywood music inspired me so much that I wanted to share it with everyone. I thought there must be others like me who want something fun in their own homes; that’s where the transition into making DVDs happened.

2. Do you plan on doing more yoga DVDs? Does yoga influence your dance-based workouts?

Yes, I have a new yoga DVD coming out in early 2009 called Yoga for Everyone. Yoga influences everything I do, so yes, it is infused in all my workouts. I believe yoga brings a balance to every aspect of us: body, mind, spirit. It is a perfect enhancement to dance and movement.

3. Any advice for dance-challenged women with no rhythm?

I will share with you that I was born very uncoordinated and clumsy. I learned to move the way my body wanted to and not try to look like someone else. That helped me get out of my head and into my body. Do what feels good, not what I think looks good. For those who are doing the DVDs, my advice is, try it over and over again. You will get it. I promise! And dance for fun by playing your favorite music and going for it! Right now I am hooked on “Single Ladies” by Beyoncé.

4. What other workouts do you do beyond dance? What's a typical week look like for you?

Walk, walk, walk. I try to walk every day, even if it’s only a few blocks. I hike about once a week. I stretch first thing in the morning, before I get out of bed, to get my body ready for the day. Then I go to about one to two yoga classes a week at the neighborhood studio. Or do my own practice of about 15 to 20 minutes every day. I go to a free-form dance evening or a dance class about twice a month.

5. What kinds of music do you like to work out to?

I love hip-hop. Bhangra—Punjabi folk music—especially mixed with hip-hop tracks. Pop—I don’t listen to the radio much, but I occasionally hear certain songs that catch me and I get hooked on. They inspire me to make up fun moves.

6. Any tips for staying fit on the go or when traveling?

I’ve had to incorporate and create a lot of traveling stretches on planes, cars, etc. Most importantly, remind yourself to breathe and drink lots of water. Then try to stretch while seated or at the airport. Neck stretches and twists are great ones that are almost un-noticeable to others. On my way to India and Thailand a few years ago, I brought my yoga mat, plopped it down in different waiting areas (airports, ferries, buses, etc.) and did some practice before taking off. I had a few strangers join me, and that was nice.

7. We saw you on Ellen DeGeneres. What was it like being on her show?

AMAZING!!! She is a beautiful ally for teaching people about health and wellness. And, she does it with such charisma and humor; what a gift! I had a wonderful time on the show, and everyone was really sweet.

Check out more from Hemalayaa to help in your quest for a New Year, New You!

Violet Zaki Talks Detox and Arm Flab

Hello, my name is Violet Zaki. I'm a certified fitness instructor at Equinox Fitness in New York City where I teach martial arts, kickboxing, core conditioning, strength training, and cardio. I also appear as a Star Trainer on Exercise TV, where my self-developed workouts reach 24 million homes in the U.S. through video-on-demand (VOD) offered by Comcast, Time Warner Cable, Cox Communications, and Bresnan Communications. Thank you to Amazon.com for allowing me to share these answers with you!

1.  Is there any validity/good in those “detox” juice concoctions for super-quick weight loss?

Before I address “detox” juice concoctions, I would like to preface my theory on anything that is “super-quick” as being unsustainable in the long term. 

I think you know where I’m going with this. 

Detoxification is the process of which many different elements of toxic avoidance and toxin cleansing takes place. It ranges from slow and gentle to quick and quite possibly distressing physically and mentally.  Because this process is only a “quick fix” and is often linked to lanky celebrities preparing for an award event or a special role in a new movie, once you go back to your eating habits you are probable for weight gain. The basic idea of a juice fast is it “gives your body's digestive system a rest, allows it to naturally repair itself and aids in the process of cleansing.” Drawbacks to these plans include a shortage of nutrients that are required for efficient body functions, muscle breakdown and a decrease in blood-sugar levels. The severity of this process does not allow for behavior change and self control, a healthier lifestyle or sense of well-being.

2.  How do I calculate my calorie intake per day? Do I increase it when I exercise?

Your daily caloric intake is the number of calories required per day to sustain your current weight. One pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss.

For a more balanced approach to a 1 pound per week weight loss, increase your activity. Decrease calorie intake by 250 calories per day and exercising to expend the other 250 calories. This approach prevents a decrease in your metabolic rate (how fast your body burns fat) and promotes increased lean muscle mass.

Basal Metabolic Rate is the number of calories your body burns at rest to maintain normal body functions.

Basal Metabolic Formula is used to calculate your daily caloric intake:
Women: B MR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men:  BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

3.  No matter what I do, my arms still look flabby! Help!

Spot reduction is a myth! Losing weight from arms requires the loss of a high percentage of totals body fat because burning fat does not focus on one specific area. Difficulty in losing weight in the arms or other problem areas is caused by the result of our genetics, the number of fat cells present in various places around the body. We all have different numbers and places where the body tends to deposit more fat cells, this is often the place where we find it annoyingly hard to lose fat from.

If there are a large number of fat cells around the arms, losing fat around the arms will often take longer because there is more fat to lose than in other areas. The best way would be to tone the arms while at the same time losing weight with cardio exercise. The best exercise for toning the arms are bicep curls and tricep kick-backs. These exercises focus on the bicep and tricep muscles of the arm causing them to firm up quicker. In fact the triceps muscle at the back of the arm make up two-thirds of arm size so it would probably be best to work more at toning the tricep muscle of the arm.  High repetitions with low weights will do the trick. Check out my fitness DVD from Acacia, Weight Loss Cardio Sculpt. This program incorporates both cardio and strength-training into two unique 20-minute workouts. You'll work more efficiently, lose more body fat, and rev up your metabolism. With this purchase, you also receive two free issues of Cooking Light magazine. This program + healthy eating = arm flab gone!

4.  Should I eat something right before (or right after) I work out?

Let’s get a few beliefs out of the way:

• Avoid eating food before a workout to prevent nausea or cramps

• You burn more fat on an empty stomach

None of these are true.

To expend energy by exercising, you need to consume extra energy to fuel the workout. This depends on what time of day, type and duration of your workout. Ideally, how many calories you burn and how many calories you eat should be in balance all day. If you are going to do intense or long exercise sessions, eat more before and during to compensate.

Thanks for reading - I hope these answers help you become a new and better you!

Yes to Strength Training, No to "Eating for Two"

Hello! My name is Erin O'Brien. I've been working as a pre/postnatal exercise specialist for the past ten years at fitness clubs in NYC and Los Angeles. I have a MFA degree from New York University and am certified in pre/postnatal, post-rehab and flexibility training through Esquerre Fitness Group. I am also certified for group exercise, personal training and Pilates mat and reformer training. I am the proud mother of two children and currently reside in Los Angeles with my husband, actor James Denton. I've taken the time to answer a few questions to help you achieve a new and improved you!

1.  Why is it so important to work out while I’m pregnant? Isn’t this my time to put my feet up & relax while I still can?

NO! Don’t fall into that trap. The main reasons to continue exercising through your pregnancy include: 1) Less weight gained = less weight to take off after the baby is born 2) You will have a smaller baby, which is easier to give birth to 3) You will endure labor better. For prenatal exercise help, check out my DVD set from Acacia, Complete Pregnancy Fix - it offers workouts for before and after you have your baby. On the Prenatal Fitness Fix  disc (sold together with the set or separately) you will learn how to properly tone muscle, burn fat, and stretch while carrying you're little one!

2.  Is it ok to adopt the “I’m eating for two” philosophy?

Absolutely not. Your caloric intake should only be an extra 300 calories…that’s the size of a large banana. If you are suffering from morning sickness, you can’t let your blood sugar go down, so you’ll need to eat a lot of SMALL meals throughout the day.

3.  How do I find the time to fit in a workout? I have a newborn!

You schedule it in your calendar like you would a doctor appointment. Or, put the baby in a stroller, go outside and get a good cardio workout. Then once the baby falls asleep, go inside and do some weights…just do SOMETHING every day so you get in the habit of exercising for YOU. It will also help with postpartum depression! My DVD, Postnatal Rescue (sold separately or together as Complete Pregancy Fitness), offers three 15-minute workouts to ease you back into shape without hurting or overextending yourself!

5.  I’m trying to lose weight, and intend to get in a regular cardio workout.  Is it really necessary for me to do strength training too?

Strength training is in fact a MORE important aspect of a weight loss program. The more muscle you have on your body, the higher metabolic rate you have… in short, this means that your “body furnace” will burn hotter during the day, consuming more calories.

6.  Is it necessary to do all of my workout (cardio + weights) in one stretch of time or can I do half in the morning and half in the evening? Which is most beneficial?

It is not necessary to do it all in one stretch – I actually think “2 a days” are helpful. The problem is, most people don’t have the time to work out twice a day, and usually that second workout is put off, and not completed. I like to work with weights in such a way that you are getting a cardiovascular response as well as putting muscle on the body.

7.  No matter what I do, my arms still look flabby! Help!

Unfortunately, just lifting heavier weights is not the answer. You need to hit it from three directions – weight training, cardio work, and clean eating. Check out my fitness DVD from Acacia, Strong Body, Ageless Body. I lead you through a 45-minute workout routine that works your arms, legs, and core. You have something to work toward - and a healthier, trimmer body to look forward to.