Happy Fourth of July everybody!

As you know The Fourth of July is the holiday that really kicks off summer and is always surrounded by family, friends and "food"! 

The ritual of a family get together and food goes back even before 1776.  This ritual was established because back in the day families worked for food and basic survival. So coming together and sharing a meal was the ultimate communion.

Well today most of us are blessed to have our basics covered.  So I throw out to you a different form of family get together.

Create a ritual of activity with your family. Create an annual bike ride. Create a Fourth of July hike or a softball game.  Something even extreme as a family river trip, a  rock climbing adventure or my favorite, a family surf trip or annual ocean paddle.

I have these huge soft top long boards that are 12 feet long!  Every year I try to get as many family and friends to do a paddle to the pier and back where I live.  It's a long paddle and takes a couple hours. Some paddle ocean kayaks and load them up with family.

The comradery that comes from this is incredible.  The bonding of a family "work out" goes far beyond breaking bread.  I have had families from different areas bike from where they lived to a neutral camping spot. Some families rode seven days.  Once there, the shared experiences and stories of everyone's journeys are moments that last a life time and exceed far beyond a nice meal shared together.

Anyway, just food for thought. 
Gosh, where did that expression come from?  Maybe we should say, just fun for thought?

Anyway, enjoy your fourth and enjoy your time with family and friends.  If you have some cool family adventures of your own share them with us.

All the best in health.

Full entry | posted by Gregory Joujon-Roche in Exercise for Your Spirit
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This is an exercise I call" karate Chop push up's ".

Please don't use this photo for reference, this is a spiderman push up , show you how to do that one later !

Ok , you want to stay in the exact plank position as earlier but bring your knees down to the ground so you rest your back . ( This is called half plank position ) Now with your finger tips touching, lower your upper body straight down so that your forehead almost touches your hands and push back up in a slow controlled manner .
Keep your back straight and use your arms for strength. Remember flexion gives you lift so squeeze your self up  .
This will fry your shoulders and obviously work your arms  .
Do as many controlled reps as possible for three sets.

" Make it Harder "

Take this exercise to a higher level by starting off in a full plank position and do as many controlled push ups from here. Then drop down to the knees and rep out till your fully exhausted. Be careful this is tough and an advanced exercise. Remember your support system and relax your neck.

All the best in Health ,

Full entry | posted by Gregory Joujon-Roche
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All right you should be pretty warm after exercise #1

that so let's get right to those shoulders.

This is the mother ship of all secret exercises for the shoulders geared for the female body. This one exercise will literally change your shoulders forever, as well as, stimulate your abs and butt for a little extra body confidence.

I call this exercise " Surfers " courtesy of the " Spice Girls "

This requires focus so be in your body, be connected, and think like an athlete.

Here is what your do .

Get into a plank position resting on your forearms with your wrists slightly turned up so that all your fingertips can just touch each other. Your elbows and feet should be shoulder width apart, back flat , butt tight, and stomach constantly engaged.
Once your feel stable and in good form. Take a deep breath in and on the exhale take your right arm and extend it straight out in front so that your shoulder almost touches your ear. Hold for a beat and squeeze your whole body as you exhale completely. Now a big inhale as you slowly bring your arm back to starting position and switch sides extending the left arm on the exhale.

The key is extension and flexion while controlling your pace and stability with your belly and butt.
Remember, stability and strength comes from engaging your belly and your butt, not your neck or your back OK ?

Now you want to do a total of three sets so start of slow and see how you feel. Maybe only ten reps for the first set its your call controlled by your body. What ever feels comfortable?  This is a strength exercise so be focused and always in control. Listen to your body, be your own trainer and be smart.

Once a little acclimated turn it up on the second set. Push but never rush. Pace is the key and the secret to success with all exercise!

For the third set I want you to break your own record , how many can you do while being in your body and being intense but in control .write down the number and try to match it or beat it every time  you do this exercise .

" Make it harder "

To turn this up a notch . When you extend your arm out. Simultaneously extend your opposite leg straight back and up.

This will light up your entire body !

All right take a little water break and stand by for exercise number #3 coming next  .

All the best in Health !

Full entry | posted by Gregory Joujon-Roche
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Get those shoulders swim suit hot !

Whether you opt for halter or strapless, this is the season for strapless.
This workout, designed by yours truly Gregory Joujon-Roche whose celebrity clients
include, Gisele Bundchen ,  Rachel Weisz and Demi Moore, will banish under arm jiggle and define sexy shoulders so that you can bare all with confidence.

The great thing about this routine is you can do it anytime, anywhere with no equipment necessary. Just your own body weight and  some focused intensity  .

Here are three great exercises that I will post one by one for you , enjoy !

Ok here we go !

1. This first exercise is old school down and dirty. Aimed to warm up the entire body while putting extra energy into the shoulders. " Shoulder Boxing "
Put on some good music and like a boxer start moving your feet and moving the body .
Now you want to  punch  straight up over your head to the sky in a smooth rhythmic fashion with out hyper extending your elbows. Be swift but light on your feet .Before to long a burn will start to creep in to the shoulders . Go as long as you can here with out straining . Then bring your shoulders down and shake them out ; but don't stop moving unless your feeling like you really  need to rest.

The goal here is three sets of Burns.

 Again Pace is key and the pace is controlled by you,  so push your self  but don't over do it.

If you are feeling strong , in between sets while your still moving go right into a invisible rope skip. Literally pretend you have a jump rope in your hand and start skipping for one full minute then right back to the punching.

 For the extremist , hey go get an actual  jump rope and go for it ! Just remember to breathe breath breathe !

Exercise two coming next !

All the best in Health,

Full entry | posted by Gregory Joujon-Roche
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Here is the third exercise in Butt Blaster Series: V-lift.
It is both a stretch and a strength exercise.  Here is how you do it: Stand in a V stance (a V stance: this means stand tall, abs engaged, feet pointed outward, and legs slightly wider then your shoulders so you’re making a giant V) while holding medium resistance dumbbells - try 10 lbs to start.  The dumbbells should be held with your palms facing in, the weights touching the front of your thighs.
Slightly bend your knees, but keep your back straight and shoulders back.  Now, you want to bend over, but bend from the hip keeping your back completely straight.  The dumbbells that are touching your front thighs almost scrape your body, and follow exactly your toe line all the way down to the floor or as far as your able.
Keeping your stomach engaged and your butt lifted, feel your hamstrings stretch all the way out and open up as you stretch towards the floor.  Once you have reached the bottom of the rep pause for a beat, for 5 to 10 seconds, and breathe - but stay tight!
Now, leading with the top of your head; squeeze your butt, squeeze your stomach, and lift the dumbbells back up close to your body.  Remember, back straight, and slowly straighten up to your starting position.  At the top of the rep, softly push the dumbbells into your thigh while lifting your butt, not your heels, and squeeze for 5 seconds.  Repeat the sequence slowly for 15 reps.

Quick recap of key points:

• Use your butt, not your back.
• Go slow and squeeze, never bounce.
• Relax your neck and engage your abs.
• Pace is key!  Minimum 5 seconds down, hold for 5 seconds, 5 seconds up, and finally squeeze for 5 seconds @ the top of the rep.

Interval cardio on these sets, as well, for two minutes; let's go - chop, chop!

So there is the series: after you have done all three of these exercises you should be spent! 
These three exercises and the interval cardio should take at least 45 minutes to complete. If you have any energy left and you really want to challenge yourself do 30 minutes more of medium paced post cardio.  Remember, it's all about the details, your focus, and executing the extras that will separate a good butt from the butt of your dreams.

All the best in health!

Full entry | posted by Gregory Joujon-Roche in Exercise
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On to the second exercise of the " Butt Blasting Series ": Dumbbell Step Ups
This exercise is a bit more anaerobic in nature and requires major focus.
With a medium weight dumbbell in each hand, say 10 lbs, put your right foot flat up on a bench or box.  Roll your shoulders back and engage your upper back, not neck, to hold the dumbbells.
Now, with stomach tight, slowly stand up engaging the right butt and entire right foot.  Don't push up from your toes or knees. Stand all the way and squeeze your butt @ the top of the rep by pointing your opposite toe - but don't lock out your right knee.
Now, slowly come down, counting 5 seconds or even 10 seconds, back to your starting position and repeat the same sequence with the same leg for 15 reps.
This should burn like crazy!
If it doesn't, you’re not going slowly enough; you’re bouncing.  So, maybe lower the weight of the dumbbells or lower the height of the bench or box with a step.  If it truly gets too tough, you can spot yourself by bouncing just a little bit off the bottom, but never forget to squeeze @ the top of the rep and keep that foot flat the whole time.
Do 15 reps each leg but don't interchange your leg. You should do 15 reps on one leg and then 15 reps on the other.
You want to feel this right in the dimple of your butt cheek.  You should be able to take a magic marker and draw a target on your dimple and that is how specific you should feel this, and it's all possible by going slow.

Key points again:

• Roll your shoulders back and engage your upper back, not your neck, to hold the dumbbells.
• Pace is key!
• Use your butt, not your knees.
• Never have your knee extend past your front toes.
• When you get good at this add weight and add height!

Note:  You should do cardio intervals with this exercise as well.
3 to 5 sets of 15 on each leg and stay tuned for the third and final exercise in the series!

All the best in Health

Full entry | posted by Gregory Joujon-Roche in Exercise
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Hi everyone!  I always get questions on how to slim and trim the butt.  I also get questions on how to shape the butt - give it a lift.  So I am going to address all these questions in a series I created for you called "The Ultimate Butt Blaster Series".  These three exercises will shrink, tone, and shape your butt like never before!  I will create a separate post for each exercise in the series and will post them one at a time for you - 

Note: This is not an easy routine.  These are advanced exercises that require coordination and a pretty good starting level of fitness.

Exercise #1: Rocket Jump Squat
Loosely straddle three stacked steps, a box, or low bench with your feet flat on the floor, but toes slightly pointed out so that your inner thigh is engaged.  Slowly lower into a squat position leading with your butt, keeping your chin straight, and toes behind your knees until you almost touch the step, box, or bench with your butt.
Next, make sure your abs are engaged and leap into the air, landing on top of the step, box, or bench with your feet together.  Try to land gracefully, softly, and quietly like a cat.  This will instantly incorporate and recruit all the right muscles.
Now, slowly lower down into a squat position and then slowly come up, but in the last 10% of your up motion, jump off the step and jump down, making sure to control your landing and catch your fall like a cat - again, landing with your butt and not your knees.  You should be in the same stance as your starting position.
Repeat this 15 times and do between 3 and five sets.

Interval Training
In between each set, jump on a piece of cardio equipment, like a treadmill, and run for two minutes. Run hard - almost a sprint. Or, walk on the highest incline possible and really open up your stride as much as possible.  You should switch between the two cardio exercises with each interval.

This is not easy; take your time and think like an athlete.  Stay focused and in your body.
OK, on to the next exercise!  More to come!

Full entry | posted by Gregory Joujon-Roche in Exercise
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I am always asked "what is the latest greatest in terms of nutrional but yummie foods". Greg what is the skinnny?

Here is what I consider the top trendsetter this summer from the world of Hip to be Healthy. Cocoa, "The Healthy Chocolate".
Yep, Chocolate!

1. Coca, Cacao, also known as “cacao pod”, is the fruit of the cacao tree, a small tree growing in South America and the West Indies which grows 12 to 25 feet high (less than 25 feet if being cultivated). In 1753 it was named Theobroma meaning “food of the gods” by Carl von Linnaeus, the 18th-century Swedish scientist who developed the plant and animal Latin categorization system.

Raw Cacao Nutritional Facts: 
Pay attention to the fiber and sugar content - they are the secret of why it's so healthy.

Serving Size: 1 ounce (= ¼ cup or 28g)
Calories 160, Fat 11g (of which Saturated Fat 4g), Sodium 30 mg, Carbohydrate 14g, Fibre 9g, Sugars 3g, Protein 1g, Vitamin C 42mg Cacao is remarkably rich in magnesium and seems to be the number one source of magnesium of any food. This may very well explain why women crave chocolate before or during their menstrual period. Magnesium balances brain chemistry, builds strong bones, and is associated with creating more happiness. Magnesium is the most deficient major mineral on the Standard American Diet (SAD) - over 80% of Americans are chronically deficient in magnesium.

Stimulant or Superfood? Cacao contains subtle amounts of caffeine and theobromine. However, experiments have shown that these stimulants are far different when consumed raw than cooked. Phenylethylamine (PEA)
Phenylethylamine (PEA) is found in chocolate. PEA is an adrenal-related chemical that is also created within the brain and released when we are in love. This is one of the reasons why love and chocolate have a deep correlation. PEA also plays a role in increasing focus and alertness. Anandamide (“The Bliss Chemical”)
A neurotransmitter called anandamide, has been isolated in cacao. Anandamide is also produced naturally in the brain. Anandamide is known as "The Bliss Chemical" because it is released while we are feeling good. Cacao contains enzyme inhibitors that decrease our body’s ability to breakdown anandamide. This means that natural anandamide and/or cacao anandamide may stick around longer, making us feel good longer when we eat cacao. Cocoa is also a heavy antoxidant amd contains flavonoids which they say help protect us from cardiovascular disease.

It even contains the ingredient MAO which helps suppress our appetite.

Now I am not suggesting cocoa be the end all here of course. But how cool that an adult tasting big bang bang for your buck in the chocolate world has a little goodness going on as well . At my wellness bar Real Raw Live . We combine cocoa and agave and make a chocolate syrup. Combined with fresh almond or oat milk, it makes for a killer chocolate mylk . We even combine it with Maca Root from peru and have a super shot called " macacoa" It makes you melt into a state of bliss. Cocoa also comes in granule form called "nibs" . They are great as a topping or to throw into a shake to give it a chocolate snap of flavor and texture.

Cocoa, who knew? Now, you do!

Give it a try and tell me what you think.

All the best in health

Full entry | posted by Gregory Joujon-Roche in Nutrition
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The Secret Exercise To Change Your Body Forever.

I have been teaching this secret to all my clients for over 15 years, now it’s your turn. The secret is the synergy of change you create when you connect all the elements of fitness together. These elements are the body , mind, spirit  “ Energy “ , and Nutrition.

Here is an incredible exercise that will open up a new perspective and energy for your training. With a new perspective come new results and this will act as the catalyst for success.

Here is what I want you to do right here right now. First of all begin to clear your mind. Put your cell phone on silent, turn the music or TV off, and be in a place where you can concentrate with no interruptions. Ok now remember no judgments here. Simply play along and commit to playing. Here we go. Now I want you to close your eyes and take five deep breaths through your nose and out your mouth. Each breath deeper than the first. Take your time with this and please commit to this , it’s important and the reason why you will succeed this time. By the fifth breath you should be settling down. Feeling more centered and calm .

Now in this state ,keeping your eyes closed and breathing deep, I want you to visualize where you want to be with your body. Really fantasize and see your self in your new shape. Ladies, maybe in a bikini or guys, jeans and a tight tee shirt. Whatever it may be ,this your chance so go for it and have fun with it !

Take you time to drench yourself in that feeling that comes from looking good and feeling good. That feeling of joy and self-empowerment.

It’s a feeling you can tap into at any given time under any circumstance if you commit to it.

Now it’s important not to get caught up on the picture but more important the feeling of joy and self-empowerment. This is the feeling, the energy; I want you to bring in to each workout. Your positive energy will be literally phisicalized on a cellular level every time you workout.

This new found energy will not only transform your body but is life changing.


All the best in health !

Full entry | posted by Gregory Joujon-Roche in Exercise for Your Spirit
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OK, this is a TOUGH post - let's go!

So many of us, including me, jump on a piece of cardio to warm up, check in and start our work out.

Well, it's time to mix it a bit. Not every time,  but next time you go to exercise, whether it be in a gym or something else like a hike. Whatever your routine, start it with 20 minutes of stomach.

Ouch! that's right 20 minutes.

Now, most of you know I have some pretty crazy abdominal routines - this is not the time for that - this 20 minutes of abs needs to be simple and repetitive. This is a form of cardio replacement, right?  So, that means pick something with which you can rep out!

A couple examples for you:

1. Static crunches: just lie flat on the floor with your knees bent. Cross your arms and touch your opposite shoulders with your finger tips.
Now with your neck straight "pretend your holding a tennis ball under your chin" and slowly roll up until your upper back comes off the pad.
Try to create an imaginary laser line from your elbow points to the top of your knees and when you feel your stomach crunch hold for a count of 5 seconds, then slowly roll back to starting position .

Now take it easy here - it's a warm up. Some of you can come all the way off the ground and actually touch your elbow points to your knees. That is incredible, but too much stomach work, too intense. You don't want to exhaust the muscle.
This is the time for reps, so think stamina, not power.

Your power needs to be in your breath and flexion, OK?

Maybe the term "squeeze" is better than "crunch".  Again, the point being that you are now counting reps; you are breathing, you are checking into your lower back, you are warming up.

Here is an exercise for your lower abs.

2. Lower leg curls: still on the floor, knees still bent, put your knuckles under your butt, arms flat, supporting your tail bone - but your back still flat.
Now, slowly walk your feet out in front of you until your toes begin to come off the floor and freeze!  Your feet should still be flat on the floor, but just barley - remember: your legs don't bend, they are frozen.
From there pull your stomach tight and curl your knees back to your chest slowly and repeat.
Your tail bone should should almost come off your hands but just barely.
Again, smooth rhythmic motions just warming up and cruising, but with purpose - slow and squeezing.

Fact: squeezing moves the blood and heats you up just like elevated heart rate does with oxygen.
This is basically and anaerobic and aerobic exercise rolled into one.

After about two minutes of any of these exercises - if you are mindful, squeezing and breathing - will warm you up and before you know it you will be burning and better yet, sweating. You have 18 minutes left so stay focused.

If your back gets tight or you get to winded, take a rest.
Stretch and check in a bit.  Are you going to hard? Usually, it's a case of stamina so just do what you got to do but the goal here is 20 minutes of movement.  That's right, 20 minutes of non-stop stomach.
It's not easy, so take it slow!!!!!!!

Obviously, experiment with different ab exercises - there are many and you might have a favorite - having a favorite is fine, but this is a time to change things up, time to be shaken up a bit, time to be a little out of your element so your body changes.

Now, again, this is a warm-up, not your ab routine.  So, if you have stomach in your plan for  training that day, so be it.  Deal with it and go for it.  Just get your mind around it and commit to it, no excuses.

You might feel more connected actually because a lot of blood has been brewing in your belly. Might be the missing link for a great stomach.

Personally, I love round house kicks into a hanging bag. It's a great warm for my back, hips, knees, and obliques.  Gives me that tight waist that is hard to hold on to believe me.
Yes, I actually kick for 20 minutes.  Slow, but consistent and I drop down in to stretches along the way - but I feel so open and loose afterward.  It's better than a chiropractor for me.

But again, what ever works for you.

It's these kinds of shifts that not only effect your body but your spirit, which I define as energy.

Just try it and tell me what you think.

All the best in health.

Full entry | posted by Gregory Joujon-Roche in Exercise
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I get so many comments about the fear of strength training a women's lower body .

 "Greg if I do a squat I will have a big Butt ! "

I am here to tell you this is non sense. 

Strength training is a crucial part in getting any lower body part in shape. Ladies your bodies are not built the way a mans body is, just wont happen. Your not going to wake up with this giant  "ASS "one day  that will force you  into a size 14 for eternity.

Just remember getting your butt in shape requires a blend of cardio, diet ,and strength. The ratio of each depends on the body you start with and the body you want .

Cardio strips the body and strength shapes the body. Now your diet supports , fuels, and repairs the  body which ever direction you go in. I get paid the big bucks by creating a program of exercise and diet that maximizes one's choice in the body or butt , they desire.

A thin flat butt with no shape is not very desirable . A toned sexy butt with shape is what most clients want of course,  this is not rocket science but it wont happen with out strength training.

Just dial your self into these ratios and commit. Even go a step further and keep a journal of these ratios and it is easy to see when the ratios get out of sync. Usually with the diet first and exercise second.

Another key point is to remember strength comes in many forms , Yoga, Pilates, and cross training. These are all strength in their own form and its up to you to find the form that serves you best. This comes from again commitment. Go explore, go to a Friend's yoga class, share a training session, try a group exercise class. Just go into it with open energy and a great spirit , don't judge enjoy.

Guys .

I get so many comments about neglect of the  lower body .

" I just don't have the time or desire to train legs ".

I will be brief on this subject . Guy's just shut up and go train your legs , I don't want to hear it .

If it's so tuff , then make it your first workout of the week . Make Monday's , "leg day",  but get it done.

Nothing releases growth hormone better than legs . You want to burn fat , train legs . You want a ripped stomach , train legs .

Legs is the ultimate tie into any form of physical fitness we do . From pro sports, to weekend warriors , to simply staying fit . Leg training is everything . Please trust me on this and devote equal time to your lower body what ever the program may be, it's that important.

Keep your questions comming , I will get to them .

All the best in health !

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A new comment from "Rich" was received on the post "One Exercise to
change your stomach 4EVER !!!!" of the weblog "One Body One Life". I
Comment:--------

Greg,
tell us more about the 3 day cleanse - what's in it, what does it
involve, what do we do?
Can you do a video about it?
sounds exciting
Rich

Hey Rich I'm shooting a video this week in fact.

In the mean time here is a brochure for you to check out.

So no excuses Rich no matter what.

It's only $200 bucks for 3 days of the finest quality organics,

You cant miss, at least that's is my intention and the reason for such a  low price.

I figure be in the red for a while and let everyone take advantage of this .

Hey news flash , Economy is effecting all of us ,

so this is a gift of organics for three days Rich from me to you .

From me to everyone.

The more people who take advantage of this and their health,

the longer I can maintain this price point .

Just go to www.realrawlive.com to order

All the best in Health!

Full entry | posted by Gregory Joujon-Roche in Community Questions
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Hi Everyone !

It's been a little while sorry about that .

Sharon from Oregon it was so nice to meet you and promise to get these posts more current , just been nutz for me . Everyone wants to be in shape come January , but hey no excuses and I am committed to more frequents posts promise !

We also introduced a three day all Organic Juice Fast  @ Real Raw Live . We are delivering nation wide and wow it has taken off but a lot of work .

The All Organic 3 Day Juice Cleanse : Intro Special only $199 with Nation wide delivery and free cooler bag !

ALL THE BEST IN HEALTH

PS : New Year,  New President , New ideas, New energy.

Very exciting times.

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Happy New Year !

To my One Body One Life Family .

Here is my gift to you .

GET LEAN AND CLEAN FOR 2009.

You can now purchase ALL Holistify Your Life supplements @ 10% off including our famous Fat Burning Lemonade.  We are also offering All Holistify CLEANSE products from us at $50.00 OFF.

All you¹ll need is this simple coupon code: Go to http://store.holisticfitness.com/ Use the code SUPL-10 for 10% off our supplements, and use the code CLNS50 for your $50 discount on all our cleanses.

How do you redeem your coupon? After you select your items, just type either coupon code ­ SUPL-10 or CLNS50 ­ into "redeem coupon" box which is on the checkout/payment page. You will immediately receive the discount. This will be true on EVERY Holistify Your Life order you make with us for the month of January 2009.

For an extra deal, when you buy two of the same item in our online store, we will throw in a third for free.  Buy 2, get 1 free for a limited time only!  Just add two of the same item to your shopping cart and we will take care of the rest.

You can review our various cleanse programs at our online store at http://store.holisticfitness.com/

Please contact us at info@holisticfitness.com if you have questions about our website and how to place your order.

Thank you again!

All the best in Health,
 

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Happy Holidays Everybody !

Here is an article I did for a great web site called The first 30 days .

Check this out.

  " HOLIDAY HEALTH TIPS "
 
I also did a radio interview that you might find interesting .

" RADIO INTERVIEW "



ALL THE BEST IN HEALTH !!!!!!

Full entry | posted by Gregory Joujon-Roche in Motivation
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