Remember when training your lower body that it is critically important to incorporate and focus on three things:

Cardio, Pace, and Resistance.
Focus on them and you are sure to see results.

Exercise: THE STAIRS: The really is the ultimate butt blaster.

• Cardio: Pick a place where there are a lot of stairs like bleachers at a local high Scholl or college. You want to walk for a minimum of 30 minutes but no more than an hour.
• Pace: Establish a nice easy groove.  Let the intensity naturally increase and it will trust me.
• Resistance: The incline and over all bio mechanics of the body as it relates to stairs creates the resistance.

But you need to be specifically aware of where your power comes from. You need to say to your self  and repeat “ my stair workout mantra “, Which is = “ heal and butt, heal and butt, heal and butt “
Ingrain this in your mind and feel it in your body .You need to come from your butt not your knees.

Also, again this is why pace is key. Go slow and walk almost flat footed like your in mud. Feel the stairs in your butt not your quads. If you do feel it in your quads slow down or even take a break. This is not a rocky workout it’s about slow methodical focused intensity.

This one workout will do it all .You should try to do a stair work out at least three times a week and be sure to stretch after. You should also include my special “figure 8 stretch” into your routine.

Stand feet together then slight bend over so you can grab the out side of each knee with your hands. Now carefully start to do a figure eight motion. Count up to fifty and open up making bigger figure eights as you go. You can also sit down into the exercise as well, just feel it out. The purpose of this is to circulate blood and allow for lateral support to the knees. I actually wear neoprene supports with an open patella to really keep my knees supported and warm.

For diet you should have a scoop of Fat Burning Lemonade  before you train and a scoop of Nutrition Complete Protein Powder within an hour after you train. Also be sure to hydrate and incorporate more Omega Three into your diet. Remember your body needs the Fat Burning Lemonade for fat utilization, the Nutrional Complete (Protein) Powder for recovery, and the Omega Three for fuel. All these together create a fat burning inferno and will give you the tightest, sexiest, yet most natural booty on the block.

Good luck tell me how it goes, the feedback is awesome!

Full entry | posted by Gregory Joujon-Roche in Exercise
Print me! | Send by email | Comments (3) | TrackBack (0)

  Hope everyone has a fun day and night and is with friends and family as they take a break from sound nutrition  and indulge into a bit of sugar.

I guess you would  expect me to have some words of wisdom as to how you can be healthy on the day of candy .

Well my words of wisdom is enjoy. Simply enjoy.

There is so much going on in the world right now . We will soon have a new president "thank goodness" and at least for me , these holidays  I want to dive back in tradition and just be .

Give me a mini bag of M & M's or a Almond Joy , I am ready. We all deserve a break when possible so we can recharge & re focus for a very powerful and world changing  2010.

For  me after Halloween the rest of the year fly's bye, and blink its the new year. Also my kids are @ the perfect age for trick or treating so I am soooo excited to share the tradition with them.

My wife and son decorated these pumpkins in the picture . I could not believe it. I think they are  so cool  so I posted it for us .

I do have a Halloween gift for everyone though .

Please check out  The Shift .

It's a 5 minute video that is truly inspirational and motivating . Thank you Stephen for sharing this with me . Now I to you .

Tell me what you think ok ?

It's an incredible time of challenge , change, and shift.

All the best in health and Happy Halloween ,,,, Boo !!!

Full entry | posted by Gregory Joujon-Roche in Motivation
Print me! | Send by email | Comments (0) | TrackBack (0)

I've had a bunch of people doing the cleanse over the last few weeks and as I have spoken to them as they have gone through it and at completion of it, I have been hearing of one benefit that comes as a surprise to many cleansers. We don't promote it that heavily, but it seems that everyone notices and raves about the significant improvement in the appearance of their SKIN.
They see improvements in terms of fewer blemishes, but it is deeper (no pun intended) than that - their skin seems brighter, clearer, more vibrant, younger, less ashy, less dry and flaky, less puffy, their pores are smaller, the lines on their face seem less severe or deep.  The improvement is often most noticeable - especially the reduction in puffiness and dark circles - around their eyes.

I had a pretty good sense of why this occurs, but just to be sure, I check in with Dr. Rober Abbatiello, L.Ac ND, author and formulator of the cleanses I market.  His response:

• "The skin becomes clear during the 11 Day Power Cleanse because the body is able to rid itself of toxins.
• The skin is an organ of elimination. When your body is overburdened with toxins it uses the skin as a dumping ground.
• When the liver can’t handle the toxic load it sends the extra to the lymph when the lymph becomes overburdened the lungs and skin take a more active role in elimination.
• Bad skin, bad breath, toxic body.
• By reversing this trend and elimination toxins the skin clears up."

Dr. Abbatiello went on to say "The skin is generally either first or last to clear-up, so if your skin doesn’t clear up don’t think that you’re not cleansing, it is a process. Mostly though people during the cleanse generally have a fantastic glow about them with excellent skin tone."

That explanation matches up perfectly my own experience.  It's what I am hearing and seeing, too.

All the best in Health !

Full entry | posted by Gregory Joujon-Roche in Cleanse , Improved Appearance
Print me! | Send by email | Comments (0) | TrackBack (0)

Hi, here is a great  exercise for everyone.  It's from the yoga world and one of my all time favorites, the Side Bridge.  I love it because it works so quickly and effectively on all the parts of our abdominal area we so desperately try to maintain.  The abdominal area being our lower back, sides, obliques, and stomach.   This literally hits them all in one exercise!

Some times if I had a crazy day and no time to do anything with my body I will do side bridges before I go to bed.  I actually feel like I didn’t lose the entire day and still got a little something in.  It's all the little “somethings” that add up and keeps our bodies and minds in shape.  Of course, if you can get a full dose of exercise, fantastic! 

OK, here is how to do a Side Bridge:

1.  Lie on one side, with legs straight and ankles on top of each other like the picture of yours truly. 
2.  Support the upper body by keeping the elbow directly beneath the shoulder.
3.  Being careful not to let the top hip rotate forward, engage the abdominals and use the torso to lift the hips up, parallel to the floor.
4.  Hold this position for as long as you can, maintaining a neutral neck and spine position.

When your feel like you can't hold it anymore, well this is when I say "Tighten your skirt up Mary, suck it up and count to ten!"  Seriously though, really hold it for an additional ten seconds to really get that peak contraction.  This is when your body benefits most, so the last ten seconds really count!

OK.  Drop down, roll over, and do the other side.  No rest, right to it, and hold this as long as you can with a ten second hold @ the end.

Now rest.  See how you feel.  Where did you hold that exercise?  From the right spots?  Or your neck?  Did you breathe or hold your breath the entire time?  Try to feel and make notes to yourself and get ready for set number two.

This time, start on the same side you just finished with.  You do this rotation for four sets.  On the last set, make that final ten count as long as possible without sacrificing form and it will feel great!!!!!

When it gets tough, remember some more key tips.  Wiggle your fingers, relax, think grace, and don't let your shoulders or neck kick in and take over the exercise.  Also, squeeze your butt.  Lift it up from the inside.  This will protect your back and keep you stable, not to mention work that butt a bit as well!

Common Errors:

Error:  Dropping the hips
Correction:  Slightly contract the gluteals and the abdominals to keep the body in good alignment.  Squeeze your butt and keep your body in line by flexion.  A strong, tight, stomach is the name of the game.

Error:  Twisting or tilting the head
Correction:  Keep the head and neck aligned with the spine.  Don't get lazy!  Be aware of your body and your breath the whole time.  Don't check out, check in!

So the next time your  lying around on the couch watching TV, knock out some side bridges (click to see a video of the exercise)!

All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Exercise
Print me! | Send by email | Comments (0) | TrackBack (0)

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
Print me! | Send by email | Comments (0) | TrackBack (0)

Squeeeeze that butt into shape with a classic exercise with a new twist!  So many articles touch upon the bridge exercise, but never get specific enough.  Including me!  Magazine articles chop up the text, or in the case of my book simply had so much information to cover; we had to keep it basic.  Let’s reintroduce this exercise from both the yoga/ restorative perspective and a body sculpting perspective for you.

BRIDGE
Target:  Butt, lower back, hamstrings.  This also opens the front of your body, and releases heat.  It can also help release pent-up emotions.
How-To:  Lie as pictured, with your feet hip-width apart, your knees bent, and your feet flat.  Your head should be on the floor, with your chin slightly tucked.  Inhale, then exhale as you raise your hips up.  Interlace your fingers under your hips.  Squeeze your shoulder blades together, to release your lower back.

At the top of the rep you want to hold as long as you can without straining your neck or lower back. Keep your butt engaged and breathe. Try to hold for one to two minutes and always keep lifting, tucking and squeezing through your butt, not your neck.

If you feel it in your quads, wiggle your toes and refocus your hold to come from the butt. If you feel it in your neck, relax and wiggle your fingers. After the initial hold, slowly lower your hips back to the floor.

*Beginners: rest @ this point and then repeat 5 times.
*Advance: OK, after your hold you want to slowly count to five on your down motion, and before you touch the floor come right back up in to the top of the rep.  This time only hold for ten seconds, and come back down slowly to the five count once again.  Repeat this cycle 20 times and rest.  Do as many sets as you can.

*Super Advance extras:
1.  Grab a step and place your feet up on it increasing your range of motion.
2.  Use a pilates ring between your thighs.  This increases the resistance and intensity in a big way, engaging your stomach and inside thighs to another level.  Squeeze the ring through the entire range of motion.
3.  Wrap a piece of exercise tubing around your thighs.  This increases the outside of your thighs.  Keep the tubing constantly taught.
4.  At the end of any set, if you have that extra energy in you, pulse and squeeze for as many reps as possible.

At the conclusion, release your body, then your arms, roll to your right, into a fetal position, and take a moment to relax before sitting up.

Final points:
• Stay with your breath.  Use it to help do the work.
• Don’t look sideways.  You might stress your neck.

Success is always in the details.  Really go for it!

All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Exercise
Print me! | Send by email | Comments (0) | TrackBack (0)

This is a winner stretch after a long work week to ease you in to the weekend.

this great stretch is a  classic yoga move, the Downward Dog. 

Also:
-  if you want to see more posts about exercises, you can see all in the category by clicking on the link for Exercises under the "Entries by Category" heading in the left column of this blog - it will take you here.
- if you want to see all the video posts I've put up over the months since I started this blog click here.

All the best in health,

Full entry | posted by Gregory Joujon-Roche in Exercise , Video , Yoga
Print me! | Send by email | Comments (0) | TrackBack (0)

You liked the “fast” part, right?

As a rule, I’m contemptuous of fast weight loss methods, because they invariably trigger rebound weight gain.  But there’s one way to lose weight quickly without causing a rebound: losing what some doctors now call “false fat”.

False fat is the five to ten extra pounds of water weight, generally accompanied by abdominal bloating from gas, that comes from eating foods that cause food reactions.  False fat isn’t really fat, or adipose tissue, but it looks like fat, feels like fat, and can last forever if you don’t do something about it.
Again, this false fat may be on your body due to a food reaction and you may not even be aware that you are having the reaction.

Most people think of food reactions as allergies, but allergies are just one type of food reaction.  The other, more common type of reaction is a food sensitivity, which is an allergy, but milder.  All forms of food reactions, however, have similar symptoms: water retention, abdominal bloating from gas, food cravings, heartburn and indigestion, facial puffiness, and low energy.  If you frequently have more than one of these symptoms, it’s quite possibly due to food reactions.

Food reactions typically occur when people can’t fully digest what they eat.  For example, the food reaction of lactose intolerance is an inability to fully digest lactose, the sugar in dairy products.  When food molecules can’t be fully digested, the body identifies them as foreign invaders – such as pathogens – and tries to get rid of them, in part by washing them away with extra water.

This inability to fully digest foods is extremely common these days, because:
-We eat too narrow a range of foods.  Most people get about 75% of their total calories from only about 10 of their favorite staples.  Unfortunately, when you overeat any one food, you can exhaust your body’s ability to digest it, by depleting specific digestive enzymes.
-We eat artificial foods that the body doesn’t recognize as foods.
-We eat foods we’re not genetically programmed to eat.  The easiest foods to digest are those your ancestors thrived on.  The hardest to digest are the foods your ancestors rarely ate.  For example, Asians and African Americans have extremely high rates of lactose intolerance, mostly because their ancestors didn’t consume many dairy products.

Spend some time on identifying and addressing such reactions.  Finding and resolving them, if you have them, will go a long way to helping you achieve your fitness goals.

All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Exercise , Improved Appearance
Print me! | Send by email | Comments (6) | TrackBack (0)

So I grew up  one of those hard core surfers. In my world you dont long board,  boggie board , wind surf, or kite surf , no no no . I grew up in tight surf packs and if you didn't live in the area you did not surf in the area.

So when this paddle boarding got hot I rebelled of course . But then I thought, " Gosh this would be such a great form of exercise and there are so many days when the surf is flat " ..........

So I gave it a try and man I am hooked !

I can not recommend it enough . First of all the learning curve is nil. The boards are so big you will fall off before the board turns over. I literally do stretches on the thing , so you will have no problems getting the hang of it after a few try's. You can paddle board anywhere from rivers to lakes to the ocean.

You get into a grove and its so peaceful. I use a water proof housing for my ipod and I am rocking and paddling.

I also recomend a heart rate monitor so you can keep  track of your heart rate . Try to go for a 1000 calorie paddle. I will take about a little over an hour and you will work your abs , arms, and butt, as well as seriously burn body fat .

Try it you'll love it , I am converted for sure.
I have a bunch of paddle boards Get a hold of me and let's go !!!

All the best in Health !

Full entry | posted by Gregory Joujon-Roche in Exercise
Print me! | Send by email | Comments (1) | TrackBack (0)

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
Print me! | Send by email | Comments (0) | TrackBack (0)

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
Print me! | Send by email | Comments (0) | TrackBack (0)

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
Print me! | Send by email | Comments (0) | TrackBack (0)