Monday, November 30, 2009

The Fat Facts

Originally uploaded by Orrin

It is a known fact that in order to get the body, health, and brain functioning we want, we must combine exercise with proper eating habits. Although many of us have been encouraged or even "warned" by doctors and friends, we still have the hope that by some chance we will reach our goal by simply following one path over the other. Sorry, but it's not gonna work.

Let me take that back. It may work, depending on your body type or your genetics. We all hate... I mean, know, those individuals who can eat anything they want and still maintain that perfect shape. But if you're like the other 95 percent of the us, you may need to modify your diet by eating healthier meals, and get in a few good workouts each week. Bob Greene, Oprah's trainer says that "Exercise can’t be negotiable if you want to lose weight. If you don’t exercise to offset the amount of calories you’re consuming you’re going to gain weight."

But the foods that you eat are just as important. Running on a treadmill for 30 minutes is great for burning calories. However, if your after-workout meal is a Hostess cupcake, you've negated your exercise completely.You have to eat healthy foods and cut out empty calories. Brain foods such as blueberries, salmon and dark green leafy vegetables are good for both the body and the mind. And more importantly, it doesn't take a lot of effort to eat well and it doesn't have to break your pockets. Eating Healthy on a Budget.

So get to healthy eating and get off the couch. It's the only way to a longer life and a healthier you.

Below is a link to a recipe from Women's Health Magazine that I would like to try. If someone beats me to it, leave a comment letting me know how it tastes.

Saturday, November 28, 2009

It's Not Too Late to Start a Food Journal

Although you may have overdone it at the dinner table on Thanksgiving Day, you may still be nibbling on those tastly leftovers. Jilliam Michaels shows you how to keep track of what you are eating.

Thursday, November 26, 2009

Men's Fitness: Beat the Holiday Bulge!

Men's Fitness: Beat the Holiday Bulge!

How to beat the holiday bulge

How to beat the holiday bulge

Courtesy of Courtney H. Diener-Stokes
Debbie Davis of Amity Township at Curves, Douglassville. Her tip: "Moderation! Watch what you eat; you can probably find low-fat recipes out there if you want to eat and make cookies. Watch your portions and then get up and do something, like go for a walk to get your mind off of food." 

It's that time of year, when weight gain can creep up on you. Here are some tips for coping with temptations through the Halloween, Thanksgiving and Christmas seasons.

By Courtney H.Diener-Stokes
Reading Eagle correspondent

Before you sneak a treat out of your child's Halloween goodie bag, think again or, maybe not. Some Berks County fitness buffs revealed the cookie monster that lies within and how they cope with holiday temptations. Others talked about how to keep themselves in check without falling off the wagon. And a local fitness expert provides tips on customizing a strategy that works best for you, based on the state of your current weight and physical activity regimen.

Do you deserve to splurge? Read on to find out if you can afford to indulge in all of the holiday goodies soon coming your way.

Michael Good, 57, Reading, goes to the Yoga Inlet, West Reading, two days a week to take yoga and meditation classes along with private yoga therapy sessions. He has been practicing yoga for eight years. Otherwise, he spends his time walking and engaging in healing arts.

Due to a recent change in his eating habits, the holidays will be different for Good this time around.

"This year I'm going to be better," he said, in contrast to holidays of the past where he has been indulgent. "A few months ago I gave up white sugar, white flour and most meat."

Consistency will be key to enable Good to keep his focus on what he thinks is best for him at his age.

"I keep doing yoga and trying to meditate twice a week, and I try to keep doing that during the holidays," he said.

Good emphasized he's at an age where he needs to be more careful and aware of what he eats.

The temptation to resist comes with its share of challenges.

"Everyone I know tries to give me homemade cookies for Christmas; everyone wants to feed me all the time," he said, adding he usually receives sweets in lieu of gifts because he doesn't need any knickknacks and he doesn't like people to pick out clothes for him.

Growing up Pennsylvania Dutch, where food has always been an emphasis in his family, makes the change in eating habits very drastic for Good. The biggest point he makes to combat all of the temptations you're offered during the holidays is don't be afraid to say no.

Chad Arnold, a personal trainer/director in training at Gold's Gym, Wyomissing, talked about the excess of food one is confronted with during the holidays.

"Typically, the Thanksgiving and Christmas holidays consist of at least one large meal with family or friends; however, before or after that meal, other food and drink options that are not normally available during other times of the year are usually offered," he said. "Sometimes, people tend to subconsciously indulge in these items throughout most of the day when not even hungry."

Debbie Davis, 42, Amity Township, who works out at Curves, Douglassville, four to five times a week, had a confession to make.

"Cookies are my weakness," she said.

However, Davis, who generally does circuit training along with a weighted hula hoop for her daily workout, is all for indulgence in moderation.

Despite eating a cookie here and there, like Good, Davis also recently changed the way she eats.

"I watch the fat in what I eat," she said. "I make it healthier, so I don't deprive myself. Cookies are my favorite, so it's really hard, especially at Christmas time. If I do want something, I eat it because otherwise if I eat something else, I'll go get it anyway."

Aside from being more aware of her fat intake, Davis has replaced soft drinks with water and milk.

A strategy she uses for not overindulging on holiday cookies is to make cookies that are family favorites, not just her favorites. So she rules out chocolate chip.

"I would eat the whole batch," she said with a laugh.

Davis also avoids buying treats to have around the house that would be too tempting to resist.

On Halloween, she buys packages of animal crackers for trick-or-treaters and figures if she has some, it's at least a healthy snack alternative.

Whatever she's doing, it's working. When she started going to Curves she weighed in at over 140 pounds and now she is down to 134.

"I just feel that watching what I eat and watching the portions that I eat and exercising, it works," Davis said.

Davis suggested offsetting your indulgences with physical activity and not abandoning your fitness mind-set during the holidays.

"Watch your portions and then get up and do something," she said.

Arnold agreed.

"Eating the correct portion sizes of food is one way to allow oneself to indulge without overeating," he said.

Michael Jackson, 29, Mohnton, works out at Gold's Gym, Wyomissing, three to four days per week. His workout is a combination of cardio and weight lifting. He has been committed to fitness since he was 16.

However, his dedication to fitness hasn't kept his hand out of the cookie jar. Like Davis, Jackson likes to indulge in a cookie here and there, admitting, with a smirk on his face, that he had two earlier in the day for lunch.

So it's no surprise that Jackson opts to go for the splurge on holidays.

"I just feel like it's a day you set aside to just eat whatever you want and just make up for it later," he said. "If you work out and you stay with it, you are going to burn it off in a couple of days."

Jackson said he tries to eat healthy most of the time.

"There are 365 days of the year I can eat right and exercise, and those two days aren't going to kill me," he said of Christmas and Thanksgiving.

In addition, Jackson feels he has youth on his side.

"I figure I'm still young and I can make up for it later, and I wouldn't feel too guilty about it personally," he said.

He said people shouldn't feel bad about indulging over the holidays if they go into the gym and work out hard.

So whether you opt to keep your focus on fitness by meditating through the holidays or feel you deserve to eat everything in site, Arnold offered some encouragement.

"There are about five months between Christmas and beach season, and therefore, there is definitely time to lose those extra pounds gained during the holiday season," he said, stressing it's still no excuse to eat everything in sight, noting portion control and maintaining physical activity are key.

Despite the encouraging remarks to those of you who are licking your chops, Arnold offered this reality check.

"Calories consumed should equal calories expended in order to maintain weight, and if someone is consuming more than he or she is expending, those extra calories will eventually lead to unwanted weight gain," he said.

Contact Courtney H. Diener-Stokes at

How to beat the holiday bulge

Wednesday, November 25, 2009

The Mark Margarit Workout

Here is the conclusion to the three-part interview Mark Margarit. Discover the secrets to his lean physique in this final installment...

Strike a Balance Diet
Mark’s eating habits are very important attributes to his physical stature and health. It is important to be conscientious about what you are eating. And it’s important to cut corners. For example, “try Smart Balance light instead of butter.” It’s the little things you can do to cut corners… “and little things add up.”

 “I will eat an entire pizza from Upper Crust Pizzeria in one sitting,” Mark admits. “That’s eight slices.” Mark also knows that the more the food looks like it came straight from the ground, the better it is for you. Cheez-its, one of his favorite snacks, is heavily processed. It’s not a healthy snack, he says, “but it tastes good.” It’s okay if you eat something that’s not so great once in a while. But you have to exercise too. His daily workout regimen and lifestyle help him burn the calories gained from his unhealthy binges.

Don’t overdo it and cut everything out. That’s when people start binging regularly. They set unrealistic goals and then end up binge eating. Mark limits his bad eating habits to once a week and he is dedicated to his daily workout schedule, so he doesn’t feel guilty about it. It’s about moderation. Make your eating and cooking experience fun.

Be a Smart Consumer
Mark enjoys Googling and Bing-ing, especially when it comes to what he’s eating. He admits that although he doesn’t LOVE vegetables, he eats them daily. Mark watches the Food Network and he tries different recipes. He also spends Friday and Saturday mornings picking up produce, specifically colored vegetables that he wouldn’t generally buy, from Haymarket in Boston. “They have a lot of vegetables that you may not find at the supermarket.”

From his Google searches, Mark discovered that colored vegetables have a lot of the vitamins you don’t generally hear about. Vitamins you don’t know about. Thanks to his research, Mark cut back on regular white potatoes and has introduced sweet potatoes to his diet.

Know Your Limit
“I’m always trying to find ways to improve in all aspects of my life,” Mark says. However, you shouldn’t set unrealistic goals… and know your limit. It’s easy to give up if you overdo it. Start off slow. Although he has the time, Mark doesn’t spend a lot of his time at the gym. He’s able to stay pretty fit without being a workout nut. Keep it fun.

“My life comes before going to the gym. People and experiences are more important.”

Tuesday, November 24, 2009

Forecast for Good Health - The Interview with Mark Margarit - Part II

Here is part two of the Awesome Mark Margarit workout interview where the WHDH meteorologist discusses his workout regimen, and gives tips on how we can all stay lean and mean like Wolverine. Bad lead in, I know.

Balance Your Workout:
Mark usually runs 3 to 4 miles every other day, from his starting point to the Massachusetts Avenue Bridge. Sometimes, he’s finds himself running an extra 2 – 3 miles and ending up near the Museum of Science. This is an ideal place to run. You have the city on one side and the serenity of the Charles River on the other.

On alternate days, Mark goes to the gym where he does a ten-minute run on the treadmill and then an hour of lifting. “Doing a 10 minute or so cardio workout, such as running, can get your heart rate up and make your lifting experience a little more effective,” Mark says.

When lifting, he focuses on specific areas each day and tries not to overdo it. He doesn’t want to over-train and cause injury to his body. Day one, he focuses on chest and triceps, the next day shoulders and biceps. On the third day, he dedicates his workout to lats and to the core.

Self-Motivated Pressure
Although there may appear to be pressure from the media to stay healthy and fit, Mark says that his pressure is self-motivated. There’s also social pressure. There are expectations for young single guys to workout all the time. Mark, who graduated magna cum laude in 2004 with a Bachelor of Science in Atmospheric Science from SUNY Albany with a minor in Broadcast Meteorology, says that there is an added pressure during the college years. Guys in fraternities religiously go to the gym.

Mark has been physically active since he was a kid. He ran short distances, and sprints while attending East Bridgewater High School. But over the years he says that he has gotten a lot better. He’s become more educated about proper workout techniques, and also regarding healthy eating. “There’s something to say for maintaining your health now, while you have it.”

Do a Little and Gain… A Healthy Future
Working in the news industry can be tricky. And after arriving to the station around 3am, he can be too tired to workout. “You need some drive to stay fit.” It is a definite payoff for Mark. He says that he hardly ever gets sick.

It is important to find ways to maintain a healthy weight. “It is an investment in your future. If you gain a lot of weight, it is hard to lose it.” But it’s not a simple exercise routine that helps Mark maintain his healthy lifestyle. Whenever possible, he takes the stairs instead of an elevator or escalators.

Little things go a long way. “Do a little… a lot more of the time.”

Tomorrow, get ready for the conclusion to this workou interview. In part III, Mark talks about his eating habits and how it contributes to his lean physic.

Monday, November 23, 2009

Forecast for Good Health - The Exclusive Interview Workout with WHDH's Mark Margarit

Admittedly, I was running a few minutes late for my first official Mind Ur Body Fitness blog interview, and I was slightly embarrassed. Who would have expected to bump into so much traffic on a Sunday afternoon?

Okay, okay we’re in Boston. There’s almost always traffic in Boston.

I texted Mark Margarit, and I was relieved to find out that he too was running a few minutes behind. The exhausted meteorologist had just finished his shift at NBC's Boston affiliate, WHDH Channel 7, and was now preparing to give me an interview and show me a mini-workout. We agreed that for this particular interview, and because it’s his preferred exercise routine, I would join him on a run through the city.

I met Mark outside of the Channel 7 studios where he was already doing warm-up exercises. Immediately, I joined in and thanked him for doing the interview. At age 27, Mark wakes up in the morning by 3 and is at the station by 4 to prepare graphics and the weather report for his forecast. So while we stretched, I wondered how he was able to find so much energy. Where does he find the motivation to maintain his healthy lifestyle?

Mark agrees that it is “important to do what you can and not stress it.” When you stress about the workout, “it’s no longer fun.”

I followed Mark towards Whole Foods, down some side streets, and then to the front of an apartment building. This route, he explained, helps him avoid the traffic in the city; specifically the traffic on Cambridge Street and Storrow Drive. We began our run starting at the buildings, crossing the bridge over Memorial Drive, and then along the Charles River. The end point was the Hatch Shell along the Charles. That’s about two miles.

The weather was unseasonably warm and thanks to Mark’s earlier forecast, I was dressed appropriately for the workout. Although Mark and I have completely different careers and are at different stages in our lives, we have similar goals. Staying healthy and staying fit.

Tomorrow find out Mark does to stay fit, trim and strong.

This interview will be posted in three parts.

Sunday, November 22, 2009

Gettin Jiggy With It

Thanks to Mark Margarit, I was able to get in a Real Workout. Take a look at the moves on this guy. Enjoy these classic moves and have a ball.

Just Kidding. I wish I still had moves like that. Don't forget to check out my Exclusive Workout Interview with Mark Margarit.

Tomorrow - Gym Day!

Tomorrow, I will finally get a chance to get myself back into the gym! Can you tell I'm excited?! I've been waiting for this moment for two weeks now. Waiting for my wife to have a day off so that I can sneak out at 5:30am to get in an early morning workout at the gym.

Before you start a workout regimen, you need to know one thing. You need to know you. For example, I know me. I know that if I don't work out in the morning, before I start my day, then I won't workout at all. This actually refers to weight training. I'll run afterwork, and I'll go to Jiu Jitsu Thursday nights, but I won't weight train. Makes no sense? Well like I said, you need to know YOU not ME. I know ME and I know that I won't lift weights in the evening. LOL. Actually, after work I'm usually too tired to lift weights. I'd rather spend time with my family, by either kicking back on the couch or going for a wog (walk/jog).

What about the At-Home Workout I so often talk about?
Okay, yes I work out at home. But for me there's no comparison to being in a gym with the unlimited access to machines and weights. I admit that I am a self-starter, I am self-motivated, and I usually do my workout alone, but there is something about the atmosphere of the gym that motivates me to work a little harder. It could be due to the fact that... "I got myself here now I have to do something." It could also be just knowing that my buddies are there to offer moral support- especially the older guys who remember back when they were new dads trying to make time for a workout.

Regardless of what causes the euphoric emotions that run through me, the fact is I am happier with my workout when I am there. Even before I place one foot on that treadmill, the endorphins are already running amok through my system. I actually think they started running when I found out that my wife had the day off.

Woo Hoo! I'm going to the gym! Now I have to make sure that my alarm is set. It would be embarrassing after writing all of this, and then it doesn't happen. Let me not put that out into the Universe. I Am going to Milton Hills Sport and Spa tomorrow morning to get in a nice workout. I may even decide to schedule a massage. My back is in desperate need of one, and it is waaaaayyy overdue.

Excerpt from the Exclusive Workout Interview with WHDH's Mark Margarit

"Don't set unrealistic goals, and know your limit," says Boston's own Mark Margarit, weekend Meteorologist at WHDH 7 News. "It's easy to give up that way. Start off slow. I have the time, but I don't spend a lot of my time at the gym. I'm able to stay pretty fit without being a workout nut. Keep it fun."

The full interview with Mark Margarit will appear on Monday, November 23rd.

The Motivating Factor

Many of us have issues with starting an exercise routine, and then after a few weeks, we lose motivation and quit all together. Then we become upset with ourselves. Over the past few months, I've been trying to identify that "one" thing that would keep me going or motivate me to start an exercise regimen (i.e. my subscription to Men's Health Magazine, my vision board, finding a personal training or a workout buddy). But then I realized that there is no "one" thing. It can be all of the above... or none of them.

You have to know yourself and what motivates you to keep you moving or to even "restart" an exercise regimen. A trainer is ideal because he/she can help you define your goals and he/she can also be a motivating factor in your life.

The other key is to ensure that your goals are realistic and attainable in the time allotted. During my interview with Mark Margarit, he stressed the importance of starting off slow and keeping the exercise fun. When you overdue it, it can lead to a loss of motivation.

One simple way, that I've discovered, to get back on the exercise bandwagon is to start doing something that you enjoy. Something that's not strenuous, that won't take much emotional, physical or cognitive stress. I started off with wogging (walking/jogging) and weight lifting, Mark Margarit runs, my wife does yoga, a few of my friends play basketball, and my other buddy does Jiu-Jitsu.

What is it that you like to do, something that won't take much energy to get you off the couch and involved? Can't think of anything? Well I have something for you. The next time you go to the mall or to the grocery store, park as far away as comfortably possible. If you take public transportation, if possible, get off at the train or bus stop before your usual dropping point. And then walk. The next time, power walk.

Check out the full interview with Mark Margarit on Monday.

Friday, November 20, 2009

Robert Pattinson was a workout fiend prepping for Twilight

And finally... the Adonis of the Twilight series. Apparently Robert Pattinson was a workout fanatic while preparing for the film. This is the final Twilight workout entry. I hope you enjoyed this dedication to the successful series and now it's time to go out and enjoy the new film.

Twilight star Robert Pattinson was recently named one of People magazine's 100 Most Beautiful People in the World for 2009. The news came as no surprise to Rob's legions of female fans, who have helped catapult the previously unknown British hunk to overnight A-list status.

The lanky 6'1" Pattinson, who spent this spring in Vancouver and in Italy filming Twilight sequel New Moon, isn't a workout fanatic. But he stepped up his workout and diet regimens in 2008 after landing the role of the dashing vampire Edward Cullen in Twilight.

For two months, Pattinson, 23, ran two hours a day and did three hours a day kickboxing to get in shape to play Edward, a physically perfect specimen described as an Adonis. Rob also temporarily quit drinking alcohol and slashed his meals to just one a day.

"I was just trying to lose every ounce of body fat, so when I took off my shirt, I would look like an alien," Pattinson recalls. "I thought that kind of worked for the story. The idea of taking my shirt off and looking like some sort of Adonis? Everyone would just laugh."

But Rob gave up his extreme weight-loss regimen after Twi director Catherine Hardwicke became alarmed with his skeletal build during filming. "I just looked so different," Pattinson recalls. "I was so much more muscular than I had ever been in my life, but I looked weird." So Rob gave up his dieting and admits during filming, "I was on a full cheeseburger diet." 

Rob is currently in New York, filming the drama Remember Me, co-starring Emilie De Ravin (of the hit ABC show, Lost).

New Moon, which co-stars Twilight cutie Kristen Stewart, comes out in November.

Robert Pattinson was a workout fiend prepping for Twilight

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Thursday, November 19, 2009

Enter the Blogging Dragon

Originally uploaded by RafaelPassos
I finally made it to my first Jiu Jitsu class. A buddy of mine had been going for a number of weeks, and has been inviting me to come along on a Tuesday or Thursday night. I promised that one night I would. And I finally made good on my promise... it took a little convincing on my part. 

I decided to do it for my blog. It would be an interesting topic to post since, again, it was my first time. Starting from a beginners point of view and then talking about the experience. Sounds good enough to me... so there was my motivation.

In all honesty, I had no idea what to expect. How many guys would be there, how intense it would be, would I survive!?! I asked my buddy as we arrived to the trainer's house, how bad it was going to be.

"Ken's cool," my buddy said describing the trainer. "Rounds are tough, though. You get exhausted."

That was enough to scare the crap out of me. The pain, I wasn't worried about. I was more concerned with getting tired and embarrassing myself. However, when we got inside, everything seemed very cool. My tension faded as I observed the third member of the class, and then finally, the instructor. These were semi-private lessons, with three students (including myself). At that moment, I decide that this was going to be fun. And it was.

Ken, the instructor was very welcoming, ready to answer any questions I had before we began. He allowed me to keep my sweats on, instead of wearing a gi since it was my first visit. He even waived the $10 fee that he generally charges.

We started off with forms of yoga as a warm up and slowly moved into some Brazilian Jiu Jitsu. Ken demonstrated techniques such as the Guard position, the Arm Bar, and the Arm Triangle before having us practice them. He was there watching and training with us. Apparently I picked a few of the techniques up pretty fast, but I am no where near the other two guys. the good thing is, we all worked together, and no one over did it.

My favorite move of the day? The tap out. I learned very quickly that it is not good to try and be "The Man" and take the pain. Not only will it begin to hurt, it could cause injury. So I learned how to tap out early, especially when I did a 5-minute round with Ken. I wasn't taking any chances. Ha ha.

But my buddy was right. The rounds were killers. Luckily, my first round was with him. He didn't rough me up... this time. My second round was with Ken. I don't remember much but the thought of pain, and the early tap outs.

So will I return? Most definitely. The workout was great; cardio was awesome. I'm already looking into buying my own gi. I also think it's about time I start looking into some tournaments.  Can I get a Woop Woop?!?

I'd recommend this exercise to pretty much anyone. All ages, genders and sizes. I attached a video so you can get an idea of what some of the techniques looks like.

New Moon's Ashley Greene: I'm doing mixed martial arts training

New Moon hottie Ashley Greene says she did mixed martial arts (MMA) training to prep for the intense fight sequences in Eclipse and Breaking Dawn, the final two installments in the Twilight saga.

Like her co-stars Taylor Lautner, Robert Pattinson and Kellan Lutz, the gorgeous Greene worked out and trained like an athlete for her role as vampire Alice Cullen.

"I worked my butt off because I absolutely love Alice," Ashley, 22, says in the Dec. issue of Maxim. "She’s sweet, sexy, and a killer!"

Eclipse ramped up the action sequences. "I get to fight in Eclipse," says Greene. "My trainer is teaching me MMA right now. So. Cool."

She adds: "But I feel if I was in a real fight, I’d get my a-- kicked. We’re just now moving up to more advanced stuff, toward being able to actually kick somebody’s a--.”

Greene, who recently made headlines after racy nude photos of her surfaced online, says her dream role is to be a James Bond girl. “I want to hit up James Bond," she says. "That would be awesome.”

For now, Ashley and her young co-stars will be busy until at least 2010, filming and promoting all the Twilight sequels (Eclipse wrapped shooting Oct. 30, and Breaking Dawn is next on tap).
New Moon comes out Nov. 20.

New Moon's Ashley Greene: I'm doing mixed martial arts training

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Wednesday, November 18, 2009

Stephen Moyer Checks Out Wii Gold’s Gym Cardio Workout

I know I only promised the dedication to the Twilight New Moon Workout, but I feel that it is only fitting to include one of the hottest vampire shows on television. After all, a vampire's workout is never done.... can I get a Woop Woop?!

April 29, 2009 by Ollie Chong aka AdoreBill
smgreatbodWith Season 2 of True Blood returning on June 14, 2009 it only makes sense that Stephen Moyer is taking the time in his busy schedule to keep in shape. Back in season 1 Stephen’s character, vampire Bill Compton was seen playing Wii golf so it is only fitting that Stephen would check out the latest Wii game to hit the market.
The latest Wii game to come out is Gold’s Gym Cardio Workout which promises to give you a sweat-inducing, fat-melting workout, and Stephen was spotted getting an up-close and personal look at the game during a Wii fitness event held earlier this week in Southern California.
It includes running, boxing and other heart-pumping activities, tracks your calories burned and bodyweight, and it’s compatible with the Wii Balance Board. Plus, included inside the game is a free seven day pass to your nearest Gold’s Gym, so you can check out classes you can’t take at home.
Fans of Stephen Moyer are sure to agree that he looks fine whatever he is doing and can’t wait to see more of him this summer on season 2 of HBO’s True Blood.
Source: True Blood Net

New Moon star Kristen Stewart: I don't diet or exercise

originally posted by:
Twilight's gorgeous star Kristen Stewart doesn't diet or exercise and says her thinness is genetic.
"You should see my brother [Cameron (see below)]; he's, like, emaciated," Stewart tells the Nov. issue of Allure. "We both just happen to be really skinny. I don't exercise. I'm skinny-fat. I worry about being too skinny." Kristen Stewart older brother Cameron
Kristen, 19, skyrocketed to international superstardom last fall after Twilight became a worldwide box-office sensation.
Since then, Stewart and her hunky co-stars, Robert Pattinson, 23, and Taylor Lautner, 17, have been on countless magazine covers as their fans eagerly await the release of Twilight sequel New Moon in November.
Despite the media hype, Kristen maintains a down-to-earth existence. "I go outside, and I'm wearing a funky T-shirt and my hair is dirty, and people say, 'What's wrong with her? She needs to invest in a hairbrush,'" says Stewart.  New Moon star Robert Pattinson kissing Kristen Stewart
But the naturally beautiful Kristen says she has always been a low-maintenance gal. "I'm like, don't you get it? I'm not that girl! Like, I never was that girl," she says. "It's not like I was really clean-cut last year."
Stewart recently took a break from the Twilight saga to film a biopic about rocker Joan Jett, who broke down barriers for female musicians while fronting for Joan Jett & the Blackhearts and The Runaways.
“I love the way Joan Jett dresses,” says Kristen. “She’s the epitome of cool. My style: t-shirts. My favorite ones are my brother’s old ones that they’ve worn out. I [also] have a sneaker fetish.”
Meanwhile, rumors are swirling that Stewart is dating co-star Robert Pattinson. While she rubbishes such talk, the chemistry between the attractive on-screen couple is undeniable.
As for the future, Kristen--who started out as a child actor--remains level-headed. "Sure, Twilight is really huge right now and everybody's freaking out over it," she says, "but it will go away soon and I will be back to doing what I'm used to doing: weird little movies that nobody sees."
It's doubtful that Kristen will slip away into obscurity anytime soon. New Moon hits theaters Nov. 20.

New Moon star Kristen Stewart: I don't diet or exercise

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Step Up 2: The Streets

Not the movie, but the movements. I was so inspired by Mark Margarit's workout interview and decided to get my run on. Two miles!! Can I get a Woop Woop!

Well, I didn't exactly run for the full two miles, I did my famous wog (walk/jog), well it was more of a run/walk. I put my iPod on, found some cool tracks.... well okay, I played a Jonas Brothers song. Don't ask me why it's on my iPod. I will just say that my 5-month old daughter is crushing on Nick.

That song got me a few blocks. Maybe even half a mile. I then walked a few blocks. Then ran, then walked. I made it all the way to Shaw's Supermarket to pick up a small item for my smoothie.

Unfortunately I forgot a few important things regarding this trip.

One - When you run in the winter, you have to remember that you're wearing extra pounds of clothes and they will weigh/slow you down.

Two- If you jog to the store, your return trip will include a few items that will also weigh/slow you down.

Because of that, the journey home was a little challenging, but I did get a few runs in. So of course I was/am proud of myself. The total run/walk was 2 miles. I can say I ran for approximately 1.25 miles today. I used to run the full two miles, but I have to remember that I'm starting from my baseline.

Like I said, I owe this run to my workout interview with Mark Margarit. During our two mile run, he told me that he only started running a few years ago. He didn't start off running two miles (he's actually averaging 3-5 miles every other day). Mark was a sprinter while at East Bridgewater High School, but now he does distance runs. "You have to be consistent," he told me. In order to increase your distance, "you have to run often." Add a little more distance in future runs. "Start off slow.. and don't set unrealistic goals," he stresses. "Keep it fun."

 Don't forget, I'm posting the interview with Mark Margarit next Monday, November 23.

Smoothie Recipe
1/2 cup blueberries
1/2 cup orange juice
1/2 cup low-fat vanilla yogurt
1 Tbs flaxseeds
1/2 cup ice

picture originally printed by

Tuesday, November 17, 2009

**New Segment - The Weekly Exercise Plan

Okay, okay, I've been walking for about two weeks now, and it's time to step it up. It's time to get to some actual workouts, or else, whats the purpose of this blog, right?!

The following workout regimen is directed at individuals at all fitness levels. No matter where you are right now, you can comfortably do this exercise routine. Like with walking/wogging, the intensity, weights, and resistance depends on your level of fitness.

The program should be done 3 days a week. The circuit training training part of the exercise should be done using all four exercises. Start with the first, do one set of each (8-12 reps) and then stop. Take a 30-60 second break, and then start again. Do three sets of this circuit.

Whether you are using gym equipment or not, you will be able to do these exercises. So take it easy your first time out... or if you're a pro, it may be time to switch it up. Do the following exercises at your own pace and please consult your doctor before beginning any new workout program.Also, it is very important that you warm up before you exercise.

Power Walk on a treadmill  for 7 minutes with a 3 minute cool down (total of 10 minutes). At Home Alternative: Power Walk through your neighborhood or on a walking trail.

Elliptical at a comfortable resistance level (I recommend level 3 for beginners) for 10 minites (including 1 -2 minutes going in reverse). At Home Alternative: Walk up and down a flight of stairs.

Circuit Training (3 sets of each)

Shoulder press (upper body) use between 5 - 10 lb dumbbells for beginners. 10 reps. At Home Alternative: Use two filled water bottles.

Lunge rotation (lower and upper body) use between 5 - 10lb dumbbells for beginners. 10 reps. At Home Alternative: Use one filled water bottle.
Reverse wood chop(abs) use between 5 - 10 lb dumbbells for beginners. 10 reps. At Home Alternative: Use one filled water bottle.

Squat (legs) use between 5 - 10 lbs dumbbells for beginners. 10 reps. At Home Alternative: Use two filled water bottles.

Water bottles are a good substitute for dumbbells. You can either fill them up with water or sand. They provide effective resistance for your exercise.

So enjoy your workout. Do this for the next two weeks and leave me some feedback letting me know how you feel.

The Family Walk-A-Thon

Well, not really. Today was another rough day at the high school. All I wanted to do was come home, lie down, and ponder my next move... including having a Wachusett Blueberry Beer. Luckily, before I pulled my shoes off, my wife told me that we needed to take a family Power Walk. That's just what I needed. A 10-minute power walk to get my mind off the crazy angst of the high school teenagers.

We put our sneakers on, got the baby in her stroller, and did an intense power walk through the neighborhood. No running, no wogging (walk/jog), and no time limit. It just happened to be the ideal length of time. The stroller added some resistance while pushing the carriage (which is perfect for new parents trying to work the upper body). Up hills, cutting corners, etc... my body felt it from head to toe and it freed me from the pressures of the day. I feel good, I feel empowered. I Am ready to face another day at the high school.

EXCLUSIVE INTERVIEW: New Moon Star Chaske Spencer on His Competition With RPattz |

DNP Random Things

As the tension between the vampires and the werewolves builds in the Twilight Saga, a pivotal character in the series is Sam Uley, the La Push Shape Shifter and the alpha leader of the werewolves pack.
Chaske Spencer played Sam in New Moon and exclusively caught up with him before he starts filming Eclipse next week in Vancouver. In part one of the interview we tried to find out everything there is to know about Chaske, his incredible new buff body and his competition with Rob Pattinson!
Radar: Have you started filming Eclipse yet?
Spencer: No, I leave Sunday.
Radar: Are you excited?
Spencer: Yeah, I am, I’m excited to get back to work. I like to work so it’s kind of like waiting around getting ready to get back into the game.
Radar: Hurry up and do nothing until you get started?
Spencer: Yeah, I’ve been going to the gym and hanging out with friends, and going to rock show, because when I was up there last time filming New Moon I was up there for a while so in my down time I try to make sure I stay relaxed.
Radar: I understand that Chris Weitz said for the last movie you guys did Wolf Camp? Tell me about that?
Spencer: Yeah, I like the choice of words, Wolf Camp. It was like a basic training. I had been going to the gym before I went up to Vancouver and just to keep in shape I go to the gym regularly but when we got there it was a whole different beast all together. They got us a trainer, and he had helped out the actors in 300 get in shape. It was really cool, me and the other guys, the wolf guys, we were pretty jacked that we were working out with the guy who was affiliated with 300. I think we were more excited about that than anything else. So what they did is he threw us into circuit training and muscle confusion workouts
and we hit it pretty hard for about an hour and hour and a half. First thing in the morning that’s what we’d do. And then we just eat all day. It’s pretty much four to six meals a day plus three to four protein shakes a day as well.
Radar: What about when you’re done filming?
Spencer: I took like a week to eat anything I wanted and then I just traveled to clear my head and took my own road trips. I got back to the gym and continued to work out. It’s different though, my workouts are not like his. Not like the Wolf Camp workout.
Radar: Have you been in Wolf Camp workout for Eclipse? When will that start?
Spencer: I don’t know. I have no idea what’s going to happen until I get up there. They pretty much keep people on a need to know basis. So when I get up there I’ll find out what’s going to happen. It’s a very tight security. Security is pretty tight on this production. Which I understand.
Radar: I know quite a few years ago you actually played Dracula, so what do you like better, vampires or werewolves?
Spencer: You know, I really like the werewolf. There are positive things about both characters. I like the werewolf because I’ve gained some weight; I’ve put on 20 lbs of muscle! When I came back from shooting New Moon my friends said, my God, you’ve just gone gigantour! I like that. It’s good to look at your arm and say, wow, that’s mine! Sometimes I don’t even know what to do with my own body; I’m like a 13 year old kid who just went through a growth spurt.
Radar: Do you spend all of your time staring at yourself in front of the mirror?
Spencer: You should see us on set! It’s so bad! We’re shirtless throughout most of the movie and we’re constantly doing ...

To read the full interview check out Radar Online

EXCLUSIVE INTERVIEW: New Moon Star Chaske Spencer on His Competition With RPattz |

Oh, Mr. Sandman, Bring Me a Dream Board

It's not just a phenomenon. It's not just a fad. For many its a way of life... a way to envision and focus on what you want. Lately, Dream Boards, also known as Vision Boards, have become very popular. It could be due to the popularity of The Secret, Oprah's continued discussion around the importance of these visionary tools, or just the Average Joanne who places her goals on a wall that she come in contact with daily. Regardless, Vision Boards are becoming the norm as they are helping people attract their goals.


Well, Jack Canfield co-author of the Chicken Soup for the Soul series, credits these boards to his successful career. In his guide, Key to Living the Law of Attraction, Canfield stated, "Visual images and pictures will stimulate your emotions, and your emotions are the vibrational energy that activates the Law of Attraction."

It's not magic or anything like that, so don't be afraid of it. It's simply a visionary tool that allows you to focus your energy and attract what you want. The purpose of the Vision Board is to attract your goals and dreams to your life by surrounding yourself with images of what you want to become, where you want to live, what you want to have, etc. It is a form of visualization - where you envision your dreams.

It's very simple to create. All you need are a few magazine cutouts, photos, pics from the internet - basically any image that speaks to you. You should also include some inspirational phrases, affirmations, etc. Take a look at my Vision Board. You'll notice a lot of fitness and athletic images. I even have an image of my blog in an E-Zine format. And of course I have an image of a home similar to the one my family will soon live in (That's actually Will Smith's house- but hey I can dream big. That's the purpose of the Dream Board).

There are a few alternatives to using boards. Some people use books, some create them online. Oprah actually has a desktop application where you can create your own Vision Board, making it more portable than using posterboard. Oprah's O Dream Board

Most importantly, have fun with it, and allow your Dream Board to change as you grow. Feel free to leave feedback or share your stories.

Monday, November 16, 2009

Kellan Lutz Shares His Workout Secrets with Seventeen Magazine

Exercising for the New Moon... and the New Life

The interview/workout with Mark Margarit went extremely well yesterday. I am very excited about preparing the article to post next Monday. Why not today? Well this week I'm dedicating the blog to Twilight's New Moon actors and their workout routines.

Am I taking this blog into an unusual direction? No.

That was Easy. Ha ha.

Just kidding, but no, I'm not going in any particular direction with this week's promotion of Twilight, despite what my friends may think. I am actually impressed by the hard work these young people have committed themselves to. And I feel like if they can do it, so can I. Their reasons may be work related, but my reason's are life related.

Sunday, November 15, 2009

Twilight's Taylor Lautner's New Moon Workout

Walk into any gym, and you'll see the same thing: Lots of guys doing lots of reps of just one or two abs exercises. "And that's one reason why so few of them have six packs," says Jordan Yuam, NCEP, who helped actor Taylor Lautner pack on 30 pounds of lean muscle (and a monster six-pack) for the blockbuster film New Moon. "Your abs are like every other muscle in your body, and the same rules of muscle-building apply."

In practice, that means targeting your core no more than three days a week (on non-consecutive days), and hitting it with a variety of exercises that work every muscle between your hips and chest. Here are five moves that helped Taylor Lautner land the number one spot on Access Hollywood's "Top 5 Hollywood Abs" list. Weave them into your own workouts for similarly impressive results. And if you want maximum gains in minimal time "superset them," advises Jordan. "Pick two exercises, and do sets of each back to back without rest in between."

Physioball Pikes
Assume a pushup position with your arms completely straight (your hands should be slightly wider than, and in line with, your shoulders). Rest your shins on a physioball, so that your body forms a straight line from your head to your ankles. Without bending your knees, roll the physioball toward your body by raising your hips as high as you can. Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward. Do three to four sets of 8 to 12 reps.

Reverse Crunches
Lie face up on the floor with your palms facing down. Bend your hips and knees 90 degrees. Raise your hips off the floor and crunch them inward. Pause, and then slowly lower your legs until your heels neatly touch the floor. Do three sets of 15 reps.

Physioball Leg curl
Lie on the floor with your calves on a Swiss ball and your arms at your sides. Squeeze your glutes to raise your hips off the floor so your body is in a straight line from your shoulders to your ankles. Pause for a second, and then bend your legs to roll the ball toward your butt. Straighten your legs to roll the ball back out away from you, and then lower your body to the floor. Do three to four sets of 10 to 12 reps.

Hanging Leg Raises
Grab a chin-up bar with an overhand, shoulder-width grip (or use elbow supports, if available), and hang from the bar with your knees slightly bent and feet together. Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Pause when the fronts of your thighs reach your chest, and then slowly lower your legs back to the starting position. Do three to four sets of 8 to 12 reps.

Prone Cobra
Lie facedown on the floor with your legs straight and your arms next to your sides, palms down. Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor. Simultaneously rotate your arms so that your thumbs point toward the ceiling. At this time, your hips should be the only parts of your body touching the floor. Hold this position for 60 seconds, then rest one minute. Repeat three times.

Taylor Lautner's Ab Workout - Men's Health

Beyonce Knowles' Diet and Workout Secrets

Saturday, November 14, 2009

The Jay-Z Power-Move Workout

How hip-hop's most successful entrepreneur stays fit despite having the busiest schedule of all

Exclusive Interview and Workout with WHDH's Mark Margarit

I'm overly excited about my first official interview/workout. But I'm even more excited that it's with the a local celebrity. Mark Margarit, the weekend meteorologist at WHDH Boston's Channel 7 news, has agreed to meet with me for an exclusive interview.

We will discuss his fitness philosophy, his personal fitness goals, and I hope to get some tips regarding his exercise regimen. I know Mark is an avid runner and that he enjoys cheffing it up in his kitchen. I'm looking forward to learning more about Mark Margarit.

Thursday, November 12, 2009

A Family that Walks Together....

Walking - day two for me. Yesterday, I took a ten-minute stroll with my wife and our 5-month old daughter. I wouldn't call it a power walk, but it was still exercise. Exercise for the mind and for the body. It was also some much needed quality time for the family. Being couped up in a three bedroom, one level flat (we have family in Europe) can feel kind of confined and congested - especially during the winter months. Although yesterday only reached a high of 50 degrees, that brief walk was well worth it. And yes, we had our daughter bundled tightly.

The walk was refreshing and encouraging. See, my wife and I are both healthy individuals. We feel that our family's health is of the utmost importance. We belong to the same gym, and although we go for different reasons (I go for weight training and cardio; my wife goes for aerobic classes and yoga), we are both dedicated to ensuring that we maintain a healthy lifestyle. It's challenging to make the time together, especially with having a little one at home. So moments like yesterday mean a lot to me... to us.

We have a deep love for each other and our family, so whatever we can do to ensure a long, healthy life, we do it without hesitation.

Wednesday, November 11, 2009

The Way to Power Walk

I just found this video on It's a video instruction on how to effectively power walk. Enjoy.

Taking Back My Body and My Mind

Grain Belt Pictures
Originally uploaded by James Godman
I left work yesterday feeling pretty good. I was motivated, ready to re-ignite the fuel in my tank and get ready for a quick wog (walk/jog) through my neighborhood. And then, during my commute home I suddenly lost the motivation to do anything. Traffic was bumper to bumper, I was getting hungry, and I needed to take a pit stop in the "men's room". At that point all I wanted to do was go home and do nothing.

When I finally pulled up in front of my house, I had to make a decision. Was I in or out. Was I in this for the long run? Was I ready to take my body back? Was I ready to discipline my mind and get myself back out on the "turf" and make moves?

And then I just stopped... I began reflecting on The Power of Now by Eckhart Tolle. He talks a lot about separating yourself from the mind and connecting with the inner body. More importantly, he talks about being present and in the Now. What can be done at this moment.

"What you think of as the past is a memory trace, stored in the mind, of a former Now." So the traffic, which was the start of my de-motivation was in the past. What could I do Now to take back my mind and body? I immediately rushed into my apartment, grabbed a snack, tossed my work clothes into the dry cleaners' pile, hit the "men's room", threw on my sweats, kissed my wife and daughter and then headed out to the back yard.

It was time. I gave myself ten minutes. I did this for a number of reasons. One, I promised that I was going to train as a working parent with limited time. Although I would like to squeeze in 30 -60 minutes, I can't always do so. Ten minutes gives me the opportunity to give my body a release and it gives me a sense of self-mastery. Why? Because I took control of my mind and body and didn't allow outside distractions to dissuade me.

Secondly, for beginners, I wanted to show that it doesn't take much to jump start an exercise routine. Just ten minutes a day, or every other day or twice a week. Soon you'll be able to do a little more each time. But to start off, you have to go easy on yourself.

Thirdly, I wanted to get some sort of baseline. What can I do that is comfortable, simple, and won't allow me to over exert myself and eventually become discouraged? So on your first time out, if you can only do five minutes comfortably, then you've accomplished something. Applaud yourself. If you have the time and can do an hour... then you've accomplished something. Applaud yourself. The problem is when you over do it in the beginning and it is no longer fun. That's when you lose motivation.

Let me take it a step further. I'm not saying don't push yourself. Eventually you have to. But not to the point of pain! You'll know when you're ready. And if you don't that's when it's important to get some support. A certified personal trainer, or a friend or family member, can provide you with support. But I'll talk about that another day.

Now, back to my WOG. I did a brief warm up. Walking from the front of my house to the back yard, for about two minutes to loosen up my joints. It also gave me time to find some music on my iPod and then to Genius it. I think I started with Boom Boom Pow by the Black Eyes Peas. I ended up with 20 songs to WOG to. Isn't technology amazing?!

Next I went to the extras option and then to the stopwatch on my trusty iPod, and then I started my walk. Not just any walk. I power walked. I did this for about four minutes. At that point I started an intense jog for about two minutes. I had to keep an eye on the road as well as the stopwatch. Believe me, for safety reasons, keeping my eyes on the road was most important. At the end of the two minutes, I turned around and power walked back.

When I reached the full ten minutes, I still had a distance to go before I was home because of how I set up my routine. The jog took me further away from home and left me only four minutes to finish my goal for the day. This was done on purpose. After power waling and jogging, my heart rate would need to return to normal. So the remaining minutes, I walked at a normal pace, allowed my heart rate to slow down... and then I was home. Fifteen minutes max.

But that's what I could do. What about you?

Tuesday, November 10, 2009

Body Over Mind

Originally uploaded by kangas100

Corny title, I know. I was trying to be a little clever, but apparently, it didn't work out. LOL. Anyway, I've been avoiding this topic for a little while because I have been slowly losing my motivation to exercise. I know, me, a trainer, losing his motivation to exercise. How can that be? Well, it doesn't take much. Sometimes trainers, except in LA, are not the best example for the exercise client. We don't always lead by example (that's a well kept secret). However my goal is to restart my own exercise plan/goal. I am about to kick my butt into gear and develop a beginner program for myself- the working dad - who needs to find time for himself. It's just as important to us, ladies.

The program that I design will be a benefit to all - male and female, beginners, new parents, exercise gurus, and those who just want to maintain a healthy lifestyle. I will focus a lot of my posts on short exercises, while including alternatve more advanced workouts. There will also be eI'll introduce foods that I've researched and tried. This is actually going to be a lot of fun.

So no matter where you are in your life or what your fitness level currently is, you will be able to start here.

Monday, November 2, 2009

Fitness - It's that simple!

Why am I doing my first blog about fitness? I have asked myself that very question over and over for the past couple of weeks. My answer - well, it depends. This blog is about me. It's about my ability to transform not only my body but also my mind to a place where I will be "happy" with what I see in the mirror and how I feel all day. Silly? No, I didn't think so. I mean, what do most of us want? We all want to be happy. Regardless of what our ultimate goals are- we do want to BE happy. If its losing weight, getting a promotion, changing careers, finding romance or getting in the best physical shape of our lives - It's all about being happy.

So in short, my blog is about finding that happiness we are all so desperately looking for. And one of the best ways to be happy is to get our bodies and our minds fit (and finding the time to do so). I will take you on my personal journey towards my own self-exploration. I will share workout routines that work for me and some that may not work so well. I will also include inspirational quotes that keep me motivated - because we all know that after that first burst of excitement, it takes no time to lose that motivation, forget about our gym membership, and forget that we have those dumbbells stored away in the closet.

Its time for me to dust off those weight sets, plug in that treadmill, re-introduce myself to the gym and the running paths in my neighborhood, and remind myself daily - that its all about living.