"Goo goo over Lady Gaga: Your Favorite Celebrity's Training Program"

Pop star icon Lady Gaga is admired by many across the globe for her music, talent and having a great body. Working with celebrity trainer Harley Pasternak, together they have been able to design a program that builds up her stamina for stage performance and cardio fat burning results.

Harley, the writer of “the 5 factor workout” has achieved success with celebrity clients with his 5-Factor diet and fitness plans. By incorporated Harley 5 factor methods which consists in barbell dumbbell combination weights, jogging, jumping rope and a circuit training routine. Gaga has been able to burn those calories and prepares her for onstage performances.

So according to www.squidoo.com/lady_gaga_workout let’s take a peek into Lady Gaga circuit training routine:


Workout Routine
- Warm up - Jogging for 5 minutes

Circuit
- DB back Rows - which train your upper back and posture muscles,

- DB deadlifts - which target your hamstrings, thighs and butt

- Sides bends - which work your love handles and obliques.

* All 3 exercise as a circuit, three times for 25 reps each set

Cardio
- Skipping Rope - 5 minutes

The last part of Lady Gaga’s routine is the most important, Eating healthy. I personally believe that your diet is 75 to 80 percent of your fitness and health routine.

Stay focus and workout to achieve that look you want just as your favorite celebrity does.

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Channing "Chan" Tatum: Your Favorite Celebrity's Training Program"

And we’re back!!! From a week long commercial break and now that we’re back, it’s time to bring you the latest Celebrity Fitness Program. Now, this week’s program is special. It’s about a guy that I just so happen to be friends with. We go all the way back to playing high school football together. He has had great success in his career and he’s blowing up the big screen right now. My boy Chan better known as Channing Tatum.

Chan has always been an athlete, so getting into shape isn’t a problem for him. That doesn’t mean he doesn’t work hard in the gym. As for most movie stars, Chan tends to train for the parts he plays. My research shows that the majority of his training is H.I.T., High Intensity Training similar to crossfit, according to hubpages.com. His workouts are with short breaks, an increased heart rate and timed. Chan’s workouts are usually completed in under 30 minutes.

The program used for Mr. Tatum’s regimen is total body base, with no emphasis on isolated training. It calls for a 3 to 1 workout week ratio. So ladies and gents here’s an example by trainer William J Harris of the method that Channing Tatum A.K.A Magic Mike’s could use:

Workout Routine*

• Day 1 - 6 sets
• 10 pull-ups
• 30 kettlebell swings
• 50 walking lunge steps.

• Day 2 - 6 sets
• 150 rope skips
• 15 clean and jerks.

• Day 3 - 5 sets
• 100 mountain climbers
• 75 push-ups,
• 50 sit-ups
• 25 box jumps.

*This is to be executed as fast as possible

Constantly check your form doing this style of workout. It’s a great H.I.T workout for those who are looking to get in and out of the gym.

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Hump Day Fitness Challenge: Part 3

“The Humpty Dance is your chance to do the hump .Do the Humpty Hump, come on and do the Humpty Hump!” We are jamming today. I’m sure this song has brought back a few memories with the lyrics to the “Humpty Dance”. Now ,let’s gather ourselves and get ready for another challenge this week. We presented a cardio challenge last week, having you do 30 minutes of cardio post workout. This week we are going to stay in the cardio family, but we’re going to make it more exciting.

There are several ways to perform cardio: running, walking, jogging, biking, swimming, hiking, kickboxing, etc. We are all aware of these fitness cardio exercises and I’m sure you enjoy doing them. This week, 2daybefit is going to make it more exciting for you and you will also be able share this new challenge with your other half.

This week’s challenge?  Dancing!

Oh, yeah. We all love to move our bodies when we hear that song on the radio that gets you going. I’ve seen a few of you dancing during your training session. I can’t laugh, because I do the same. This week I want you to take your significant other out t for a weekend of good old fashioned dancing. If the dance party or club scene isn’t your thing, venture off to a dance studio.

There are several dance studios and I’m sure your local gym offers Zumba or Salsa cardio dance classes. So get up and shake your butt to the beat a few times this week.

Dancing 3 times this week
        - at least for 45 minutes, any day

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"American Idol to Fitness Idol: Your Favorite Celebrity's Training Program"

How did she do it? All of America is wondering how Jennifer Hudson became a fitness icon. Hard work!!! Nothing more, nothing less. She worked her butt off - no pun intend. Her focus and determination has been an inspiration to all, men and women alike.

So, you understand the right mindset is crucial but how did she do it? Proper diet and exercise routine.

According to Hollywoodlife.com, Jennifer worked with Celebrity Trainer Harley Pasternak. She designed a 25-minute circuit training regimen that included cardio, lunges, shoulder presses, and ab exercises five days a week. Jennifer worked her way up to 50 minutes and an additional 25 minutes of cardio.

For 2012, Jennifer has a new redesign program as reported on Dr. Oz. She still has a circuit routine, which I love. Her routine is short, sweet and simple. Yet, it targets her upper and lower body, core and cardio. Let’s take a peek:

Workout Routine

• 1. Sit-ups
• 2. Push-ups
• 3. Squats

“PERFORM 25 REPS OF EACH EXERCISE BACK TO BACK AND REST FOR 1 MINUTE. COMPLETE THE CIRCUIT 4 TIMES.”

Cardio Routine

• 1. Jump rop

“25 MINUTES STRAIGHT OR FOR BEGINNERS 5 SETS OF 5 MINUTE ROUNDS”

First, I would like to thank Jennifer for continuing to motivate all of us by  leading a healthy and fit lifestyle. Her inspiration will undoubtedly encourage others to strive to achieve and accomplish their goals for many years to come.

So jump on board and become an “American Fitness Idol!”

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Part 3: Glutes

It’s the new fad in the fitness industry that everyone is raving about, the glutes. Yes, the good old buttocks. You’ve seen workout videos “The Brazil Butt Lift video” and all the others. It reminds me of all the ab workout videos from the 90’s. Everyone woman and man loves that tight firm butt, but for different reasons.


The glutes are nice to look at but they also play an important role in lower back pain. Most Americans have under-active glutes and which cause an overactive erector spinae (lower back). The glutes being the larger muscle should be the first to fire when walking, jogging, running and etc. With the erector spinae firing first make that muscle work hard then it should, causing lower back pain. Having a strong butt will help alleviate that back pain.

So this week’s workout is strictly targeting the booty. Ladies enjoy and guys keep focus on your workout instead of hers, because you need the work as well.

June 24 - Glutes
Glute bridges -DoubleLeg (DL) compound with Single Leg (SL)
            -3 sets x DL 10 rep => SL 10 reps each leg
Glute Kickbacks
            -3 sets x 12 reps each leg
Kneeling squats
            -3 sets x 12
Squats
            -3 sets x 12
Glute bridge hold -Double leg
            -3 sets of 45 secs or 60secs

Cardio/Self Myofascial Release
45 minute stair master
TIME                           Speed
45                                7        

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Hump Day Fitness Challenge: Part 2

In last week’s Hump Day Fitness Challenge, 2daybefit, LLC challenged you to do Push-ups and Sit-ups everyday for a week during the commercial breaks of your favorite show. The response was WEAK, so let’s keep it moving to this week’s challenge.

Most gym goers love to hit the weights and do all of the aerobic classes. But, sometimes that just isn’t enough. Sometimes we need go that extra mile in order to see results.

Now, it’s that time again to unwrap this week fitness challenge.

This week: 30 minute cardio post workout.   Yes, I know you hate it, but it has to be done. Cardio is one of the most important phases of training. Cardio will not only help burn those extra unwanted pounds but there are many other benefits to doing cardio including:

- Cardiovascular health

- Metabolism increase

- Recovery aide

Challenge yourself by staying an extra 30 minutes to achieve the health and look you want. For those who have been doing cardio, increase your time by 10 minutes in order to push yourself.

Pain is weakness leaving the body or, in this, fat. So jump up on that cardio deck and bang out the cardio exercise of your choice.  Keep track of the days as well as durations and email us with your results at the end of this week’s challenge to info@2daybefit.com.

Don’t forget, if there’s any particular area you want to focus on feel free to ask us and we will feature it in our Hump Day Fitness Challenge Blog.

Get down and get fit 2day with the Hump Day Challenge!

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Part 2: Killer Abs

Surprise!!! You have six pack abs!  We all have abs. Yes, we do. The problem is some of us have a layer of fat that is covering it. But don’t worry, we’re going to reveal those abs!

Ladies, I know you want that flat stomach. And guys, you want that rock hard 6 pack. Trust me, I wanted the same thing at one point.  Let me share with you what worked for me:

Cardio, proper dieting and working out.  Take note, they all equally matter.  Here is the 2daybefit ab workout, so you feel comfortable taking your shirt off anywhere.

June 18 - Killer Abs
Monday
Between Sets
Decline sit-up
-3 sets of 25
Leg Raises
-3 sets of 25
V-ups
-3 sets of 25
Wednesday
After workout before cardio
Ab Roller
-3 sets of 25
Planks
-3 sets of 1minute hold
Alternating Heel Touch
-3 sets of 20
Friday
Between Sets
Air bike
-3 sets of 40
Plyo/Exercise Ball Crunches
-3 sets of 25
Plyo/Exercise Ball Pull-in
-3 sets of 12

Cardio/Self Myofascial Release
45 minute stair master
TIME Speed Incline
0 - 45   3.5     7

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"Making Cents of Fitness: Your Favorite Celebrity's Training Program"

Fellas, It’s your turn to discover the routine of your favorite celebrity. 50 Cent, yes I’m sure you’ve seen him and ask the question “what is his workout routine”. Trust me, it’s something that we can all do and I’m sure your lady will push you to do it ;). 50 uses a workout split of upper and lower. Accord to fortiusfitness.com, this is 50’s split:

• Monday: chest, shoulders, triceps
• Tuesday: back, biceps
• Wednesday: lower body, HIIT
• Thursday: chest, shoulders, triceps
• Friday: back, biceps
• Saturday: lower body, HIIT
• Sunday: rest

This split give his upper and lower body a chance to rest before attacking it two days later. Rest and growth are the keys to any workout regimen. So let’s dive into 50’s routine, his plan is design for looks and for work. As a performer, he trains with extreme intensity in order to maintain endurance onstage. He does what is describe as “40 minutes of Hell” to duplicate his onstage performance, this is according to squidoo.com. Here’s an example of one of 50’s workouts:

• Pushups: max in 60 seconds (no rest)
• Pull ups: 12-15 reps (no rest)
• Chin ups: 12-15 reps (1 minute rest)

• Arnold Dumbbell Press: 12-15 reps (no rest)
• Seated Cable Rows: 12-15 reps (no rest)
• Medicine Ball Toss: max in 30 seconds (1 minute rest)

• Arnold Press: 12-15 reps (no rest)
• Seated Rows: 12-15 reps (no rest)
• Medicine Ball Toss: max in 30 seconds (1 minute rest)

• Dumbbell Alternate Curls: 12-15 reps with Olympic bar (no rest)
• Dips: 12-15 reps (no rest)
• Medicine Ball Chops: max in 30 seconds (1 minute rest)

• Dumbbell Alternate Curls: 12-15 reps with Olympic bar (no rest)
• Dips: 12-15 reps (no rest)
• Medicine Ball Chops: max in 30 seconds (1 minute rest)

• Power Cleans: 8-10 reps (no rest)
• Single Leg Squats: 12-15 reps (no rest)
• Squat Jumps: max in 30 seconds (1 minute rest)

Cleans: 8-10 reps (no rest)
Single Leg Squats: 12-15 reps (no rest)
Squat Jumps: max in 30 seconds (1 minute rest)

As you can see, the intensity of this workout is extremely high. His program is design for an advance gym goer. Beginners don’t be discourage, you can always modify 50’s program to fit your level of training by cutting down the reps and extending the rest periods.

Now it’s your turn to go make cent of your workout. Enjoy!!!

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Training Buddy: Pro's and Con's

We know the feeling all too well - after a day of work, running errands and just the day-to-day grind, we get into that lazy mode and want nothing more than to go home and go to sleep. This is every gym goers kryptonite.   Even the most avid fitness buff falls victim...especially when there’s noone to call and help to get them out of that funk.

The conversation with your significant other goes a little something like this: “Damn, I should have gone to the gym,” shaking your head with a glass of red wine in hand.  However, if you would have had a gym partner you had to call - to hold you accountable - the conversation would go more like this:  “Damn, I didn’t want to go to the gym but, I’m so glad I got kicked in the ass and was pushed, “ smiling with a glass of ice cold water in hand.

So, why do you really need a training buddy?  For one, the reason described above.  You’re being held accountable and you’re holding someone else accountable.  Now, that’s just stepping foot in the gym each scheduled workout day.  A training buddy gives you the added benefit of someone in your corner, your devoted cheerleader, motivating you to push out that last rep, encouraging you to push harder when you only want to quit.  There’s no better feeling when you’re challenging your body and mind, to have a partner right there with you high fiving, giving you a pound or a smack on the ass - if you’re into that sort of thing.

In addition, it is crucial for your safety to have someone spotting you as you squat, push, pull and press.  Many people don’t train to their fullest potential because of fear they won’t be able to push that bar up off their chest.  Being cautious is key but, imagine your own personal records you’d break, feeling confident enough to throw on two more 25lb plates because your training buddy is there to get you out of trouble and help prevent serious injury.

Despite the incredible benefits of a training buddy, there are cons.  Since you are depending on another person with a different schedule, responsibilities and habits, you risk dealing with someone who is always flaking out or always too hungover to really be into the workout.  And, instead of encouraging you to go to the gym, they’re trying to convince you to skip today and go tomorrow.  But, if there are no extenuating circumstances keeping either of you from the gym besides severe lazy mode, then why not go TODAY?  Those types of training buddies get real good jaw workouts is all, bumpin’ their gums, bamboozling themselves.

Furthermore, having a training buddy makes it yours and her/his time rather than your time.  Many of us cherish this alone time to focus on ourselves - treating ourselves to some well-deserved, hard-earned personal space to zone out and do what’s important for you and only you.  Nothing worse than your gym session (time from the spouse, kids, boss, etc.) turning into your training buddy’s one-man pity show or you just become a wingman as your buddy tries to get the girl in the pink top to notice him.

My suggestion?  Test out both methods.  Commit to at least two weeks with a training buddy.  Maybe you’ll have to “kiss” a few frogs.  If you find you’re actually more productive and you get results alone, by all means, be a solo gym rat - but, do recruit someone to spot you when you’re going to push your limits and surpass your comfort zone.

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Hump Day Fitness Challenge: Part 1

2daybefit, LLC is starting something exciting and new (The Love Boat). We are going to challenge you to a week-long fitness mission. Each week the challenge will help you keep or get the body you are striving for. We believe that introducing new goals to our clients keeps them engaged and on edge to achieve an optimal fitness levels. Plus, you will never get bored of doing the same routine. We encourage our clients and readers to participate by keep us abreast in how you feel during the challenge and after. In addition, we ask what particular area you want to work on. So feel free to ask us and we will feature it in our Hump Day Fitness Challenge Blog. It’s time to unwrap this week’s fitness challenge. Drum roll, please!

This week:  PUSH-UPS and SIT-UPS.   Yes, the oldest in-home workout in the history of in- home workouts but, there’s a twist. I want you to challenge yourself by doing as many push-ups and sit-ups during the commercial breaks of your favorite show. From my previous career working in television, I know that there’s a 3-minute commercial break. This means you need to get on the floor and bang them out. Keep track of your amount and email us with your results at the end of this weeks challenge at info@2daybefit.com.

Get down and get fit 2day with the Hump Day Challenge!

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"KEYS TO FITNESS...Your Favorite Celebrity's Training Program"

I know you ladies see how your man looks at the body on Alicia Keys. I get it, because I look at her and say, “DAMN, Swiss is a lucky man”. Well, ladies don’t be jealous, just change it because you have the control to change it. Here is what I’m going to do, I’m going to show you the workout routine that Celebrity Trainer, Harley Pasternak, has put together for Alicia Keys according to fitnessmagazine.com, then I’ll give you my thoughts on what I would keep and what I would change. I have not assessed Alicia so my comments are strictly based on what I see in the routine. Let’s get to it:

• 1. Standing Oblique Flexion
• 2. Bench Step-Up
• 3. Reverse Incline Row to Rear Fly
• 4. Cross-Twist on Bench
• 5. Bench Wide-Grip Push-Up
• 6. Bent-Knee Deadlift
• 20-Minute Calorie Busters

This is an amazing total body workout. This is similar to the type of functional training circuit that I design for my clients. BUT, there are a few things that I would change. First, Standing Oblique Flexion, ladies remember that your oblique develops just like any other muscle. So, if you are performing oblique flexion, they will start to grow outward giving you that boxy shape. Focus more on your core abdominals by doing planks, crunches, mountain climbers, etc. Your cardio and diet will trim that abdominal fat around the waist, giving you that V-shape you all want. As I look at the rest of the routine Harley has designed, I honestly love it.

This is a great routine that most people can follow. If you have any lower back injuries do not perform the Cross-Twist on Bench. Instead, choose an alternative abdominal exercise that does not cause spinal flexion or rotation.

Guys don’t worry, next week will be your turn. LADIES FIRST

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Mayday Sunday Part 1: THE ARM

Attention world, its Sunday morning and it’s time to get into the early morning groove. So before hitting the beach, boat or park, get your hard working ass up and into the gym. That way you can flex that body part you just worked so hard on.

This is a new series that 2daybefit is going to have, the “Sunday Plan to Action”. Every Sunday there will be a new workout that will focus on a different body parts. Each workout will take approximately 45 to 60 minutes to complete, depending on how much you talk during your workout. There will be a combination of anaerobic/aerobic drills, functional circuits and isolation muscle groups for strength/hypertrophy/power. Now go brush your teeth, wash your face and kiss the baby. Because we are about to rock.

June 10 - THE ARM
Dynamic warm up - 5 to 10 mins Treadmill/Bike/Elliptical

Workout
Bicep curls superset with Dumbbell jabs

- 4 sets 12 to 15 reps

- 4 sets 1 min  

Shoulder Press superset with Rotating kickbacks

- 4 sets 12 to 15 reps

- 4 sets 12 to 15 reps

Hammer Curls superset with Seated Dips

- 4 sets 12 to 15 reps

- 4 sets 12 to 15 reps

Upright rows (High Pulls) compound with Side raises

- 4 sets 12 to 15 reps

- 4 sets 12 to 15 reps

Cardio/Self Myofascial Release
20 minute Treadmill interval training

TIME Speed Incline
0:00 - 3:00   3.5     1
3:00 - 6:00   4.0     2
6:00 - 9:00   6.5     1
9:00 - 12:00   3.5     2
12:00 - 15:00   6.8     1
15:00 - 18:00   3.5     2
18:00 - 20:00   7.0     1

H2Oh!

Thirsty?

If you find yourself feeling parched, it’s because you need water.  Too often I see you guys out there with your 1 liter bottle and when I ask, how much water do you drink, it’s always the same answer: “This is my water for the day.”

Really? That’s all? But yet, you wonder why your ankles are the size of water balloons. Yup, you only have yourself to blame for those cankles. It ain’t the humidity. It’s because you are not hydrating your body well enough.

Women typically retain more water than men due to hormonal factors and gulping down H2O will facilitate the reduction of water retention.

Men, your bodies need it, too and how much you need depends on several factors to include: the state of your health, your activity level and where you live.  On average, men should consume roughly 3 liters of water a day and women, 2.5 liters. If you live in the desert or somewhere tropical you should consume more.  

Water doesn’t just quench your thirst. It is the basis of all chemical reactions in our body - including metabolic ones. Water also cleanses every nook and cranny of our bodies ridding it of toxins that add to weight gain and illnesses.  In addition, we burn calories cooling the cold water we drink.  I see you throwing a few extra ice cubes in that glass.

Up your water game with these few tips:
- Drink a tall glass of water upon waking up in the morning
- Drink water with every meal and snack
- Sip water while watching TV, working and commuting
- Add lemon, cucumber and strawberry slices
- If you’re on the go add crystal light (My favorite)

Drink up!

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Control

Janet Jackson said it best:  “Got my own mind, I wanna make my own decision when it has to do with my life, my life. I wanna be the one in control.”

YES!!! You’re the one in control of the way you live, the way you feel and the way you look. Don’t just give the keys to your life to your trainer. He’s supposed to be outside the car using hand gestures to guide you into the space you want. Take advantage of his knowledge and guidance to help you reach your goals. At the end of the day, you are accountable for how hard you actually worked, how you nourished your body and how much rest you got.

Far too many of us want to place blame solely on genetics, their environment, stress and medications. They all play some part...if you let them.  When it’s raining outside, you drive slower to avoid an accident. You can’t control the weather, but you can control your chances of getting to work safely by driving slower, turning down the music to be more aware, taking a less traveled road, etc.  

Your trainer can suggest ways to better plan your workouts, meals and bedtime routine so that all those excuses just become old excuses that you don’t let control you and get in the way of a sexier and healthier body.

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24 - 1

24 - 1 is not the score of the Nets’ losing in the first quarter.  

Yeah, I’m sure I just confuse 98% of you guys with this title, so I guess you’re just going to have to read this blog to know what i’m talking about. 24 - 1, for those who train, your in the gym give or take an hour and for those who don’t train “Get-up, get-out and do something”. With that being said, you have 23 hours to mess up that hard, intense, grueling hour you just put in. I can hear some of you now “I hate the @#$% gym”. Fitness is a lifestyle change, you sought out to have physical, internal and mental change for the good of you. So why go screw it up before or after the painful hour in the gym.

Realize what you eat and drink will affect your performance the next day. Staying up late watching HBO and SportsCenter is not helping you get the proper rest your body needs to recoup and grow. So tell me, how does it feel to know you just burn 1000 calories with weight training, cardio training and self myofascial release work. Now you're set to indulge in 1200 calories with 5 hours of sleep. Calories in calories out. Simple equation and that’s not adding up for you. The one who’s working hard to accomplish their fitness goals.

Be conscience of what you do after the gym. Know this, what ever you put into your mouth will affect you in a positive or negative way. Also, get the proper amount of rest so you can feel fresh and be ready to attack the world the next day.

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