It takes hard work to look like a celebrity

Madona is one fit woman. From injecting vitamins to building a gym 20 yards from her home, she's got her eye on health. To be Madonna's personal trainer must not be an easy task since I am guessing it takes a lot to keep ahead of Madge in the gym. Her current trainer, Tracy Anderson (who also trains Madonna's pal Gwyneth Paltrow), has recently disclosed to the Daily Mail some of the tricks she has up her sleeve for keeping A-listers fit.

For highlights on what Tracy suggests her clients do in the gym then read more.

How to start: First make sure you have 30 minutes of your favorite songs on your iPod. Then find yourself a treadmill. Sprint for one song, skip for one song, and gallop for one song. Work up to a 30-minute work-out. Then move on to toning (below). Start with 10 repetitions and work up to 100 - these should be done every day. If in any doubt about your health, always check with a doctor.

Toning Exercises:
Arm Raise: Using 3lb weights, stand with feet shoulder-width apart. Slowly move arms together straight up into a V above your head. Elbows and wrists are bent slightly. Then gently lower your arms back down to your sides and without pausing go straight back up again. Work up to 100 reps.

Single arm overhead pulse: Using 3lb weights, stand with feet shoulder-width apart, arms at your sides. Raise one arm above your head with your elbow slightly bent and then straighten your arm completely over your head. Pulse like that, up and down. Work up to 100 reps on one side and then the other.

Ballet Grand Plies: Stand with heels together, toes slightly apart. With a straight back, bend at the knee as low as you can, then go back up again. Work up to 100 reps.

Abdominal Crunches: Lie on the floor with arms at your side, your legs in front of you. Raise yourself slightly until you feel a "crunch" in your abs and then lie back down. The key here is to do it with your legs straight out in front of you, as that will really work your stomach without bulking it up. Work up to 100 reps.

Piking: Lie flat on the floor, arms at your sides. Lift straight legs up to ceiling to 90 degrees and then gently lower. Without pausing, lift them back up again. Your upper body should remain flat on the ground. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.

Advanced Piking: Lie on the floor, legs straight out in front of you with your arms on the floor stretched out over your head. Hold onto a 3lb weight and bring your hands up to meet your legs when you raise them to a 90-degree angle and lower your arms and legs back down to the floor at the same time. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.

So what is the point of looking at how these stars train? It takes time (60 min to 90 min), it takes dedication (every day) it takes hard work to look like a celebrity. Yes, they have help, personal trainers, personal chefs, nannies and more to keep them on track. But isn't it comforting to understand that you too, with a little work, can look your best too.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com

Jennifer Lopez Workout Plan

How does Jennifer Lopez do it?  She is a mother of twins, singer, actress and American Idol judge, and finds time to keep fit and healthy.  "For me, looking good is all about looking healthy, and the ultimate beauty secret is about being happy in yourself".  says Jennifer Lopez

Her workout plan often lasts for 60 to 90 minutes at a time and incorporates the following:


Yoga: What seems to be more and more popular these days is also a part of Lopez's "de-stressing" exercises.

Dancing: Is this really even a workout? Absolutely! Undoubtedly Jlo burns some serious calories and tones her entire body while on tour and filming her music videos.

Cardio: Jennifer incorporates multiple styles of cardio into her workout routines including bicycling, dancing, treadmill and circuit training.

Resistance Training: As long as it's done correctly, resistance training will play a vital part in sculpting the type of body that you will love! Whether using weights, body weight or resistance bands, this is the key to creating lean, muscle mass which helps burn body fat and make you appear to be in shape.



The key to her success is that she is disciplined and consistent with her training.  I hope you feel inspired learning how these women celebrities do it.  What will you incorporate in your workout plan?  Next week we will look at Madona, another great ambassador to fitness.  

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com

Jennifer Aniston Workout secrets

At 42 Jennifer Aniston is in amazing shape. "It's simple," she told the Daily Mirror at the London launch of her new perfume. "I run, workout every day. I do a lot of running - exercise is so important." She added, "Plus it's all about balance. Work, exercise, diet, you need balance".

Sounds simple, but we all know that exercising regularly can be challenging. Let's break down what Jennifer does during the week:

1) Yoga – Jennifer does her yoga workouts with instructor Mady Ingber to help tone her body and relieve stress. She does yoga at least 3 times a week and sometimes up to 2 hours a day! Some of her favorite poses are the Butterfly pose, one arm balance, push ups and the crescent pose. Try to hold each pose for 30 to 60 seconds (about 5 to 10 deep breaths), then follow each move immediately with two sets of 8 to 10 reps of the paired calisthenic.

2) Cardio – Together with Jen’s yoga exercise sessions she also has a cardio routine. Jen alternates between an elliptical trainer and the treadmill. She typically does at least 22 minutes of cardio work outs before getting into her yoga. In Jennifer Aniston’s cardio workouts she does interval training. What this means is she will go fast for about 1 minute and then slow down for maybe 30 secs and then fast again. This gets your heart rate going but helps you burn more fat.


3) Diet- Now the hardest part for most people to getting the Jennifer Aniston look is the diet. Jennifer has been known for a long time to follow the Zone Diet. Unlike the Atkins diet, you can eat carbs but the nutrient breakdown is kind of strict. The Zone Diet one must eat a ratio of 40% carbs, 30% protein, and 30% body fat. Basically you must eat whole lean proteins, whole foods, and low starchy fruits.

Now this sounds great. The Jennifer Aniston workout routine and diet plan will get anyone in great shape, but let’s be honest, this is her J.O.B. to look great. She has unlimited resources, tons of time and her genetics help out a little bit. For each of us the solution to a fit body will be different: based upon our available time, likes and dislikes and our motivation. But we can learn from successful people. Next week we will look at Jennifer Lopez secrets.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com

March 10 - Hike Diez Vistas in Buntzen Lake (activity level: moderate alpine hiking
date: Saturday, March 10
duration: full day, 8:00 am to 5:00 pm
cost: $85 +HST
price includes: transportation from downtown Vancouver, guided hike, and lunch

register for this adventure at http://www.gaiaadventures.com/Register.html