Marisa Miller’s Top 5 Summer Workout Tips

DOB: August 6, 1978

Marisa Miller bikini runway

“A lot of people believe that because I’m curvy—and blonde—I’ve had a boob job or some other kind of plastic surgery, which isn’t true,” Miller, 30, says. “I’m 100 percent natural, but I have to work hard to stay in shape. There’s no magic pill. Believe me, if there was, I’d know about it.”

1. Get active, and the sooner the better. “You could say I’ve been going to the gym since before I was born,” says Miller. “I have a photo of my mom the day before she went into labor with me wearing her unitard and leg warmers—very eighties.” Her mother’s dedication to physical fitness, as well as both parents’ passion for surfing, have contributed to Marisa’s health mantra: “Working out is not a luxury, it’s a necessity.”

2. Never run on empty. “I usually have steel-cut oatmeal with sliced bananas in the morning, but if I want something fast, I whip up a protein shake,” Miller says. “I mix soy or almond milk, yogurt, a banana, and a scoop of protein powder with frozen organic fruit, like mangoes or blueberries. I don’t measure anything; I just throw it all in the blender. I also carry Gnu Flavor & Fiber bars with me in case I need to eat on the run.”

3. Give in to temptation. “I prefer healthy food and try not to bring too many treats into my house. But I don’t believe in depriving myself either,” says Miller. “When I go to the movies, I have a sugary soda, not a diet one. And if I want a burger, I’ll have a burger. I just make it a point not to eat one five days in a row.”

4. Be flexible with your workouts. “It’s not easy for me to stick to a set routine, but if I can do something almost every day, I don’t have to play catch-up before a big photo shoot,” Miller says. “I have a home gym and I take Spinning classes at my local health club. When I can, I box with a trainer, which helps me blast calories. If I’m going on the road, I bring resistance bands with me so I can strength-train anywhere. Every bit helps.”

5. Don’t eat like your guy. “My husband, Griffin, is tall and lean, so he can eat anything he wants,” says Marisa. “Some nights he’ll bring home french fries, and I have to resist them! I decide to say ‘no’ and then make something else, like a veggie burger. It’s not always an easy choice, but it’s a healthier one.”

MARISA MILLER GALLERY

www.hotcelebritiesonline.com/gallery-marisa-miller

Marisa Miller Diet and Fitness

DOB: August 6, 1978
Marisa Lee Miller is an American model best known for her appearances in the Sports Illustrated Swimsuit Issues, and her work for lingerie retailer Victoria’s Secret. After a stint shooting with photographer Mario Testino for fashion magazines like Vogue, Miller began working for both companies in 2002. As of late 2007, she is a Victoria’s Secret Angel, and graced the cover of the 2008 SI Swimsuit Issue to record-setting numbers, accomplishments that have led to her being dubbed the “return of the great American supermodel.”

She is also known for contracts with companies like Harley-Davidson and for taking the #1 spot on Maxim magazine’s 2008 “Hot 100″ list. Aside from modeling, she is an ambassador for the American Cancer Society.

Fitness Magazine in their November 2007 issue:

Marisa Miller on Exercise:

“I’m comfortable with the curves I have. I like having a woman’s body…It’s not like I’m exercising to be skinny—I’m the girl who needs curves. I like my butt and boobs!”

Marisa Miller talks Workout Secrets:

“I’ve tried everything. I love surfing: it’s spiritual and physical…I also like Spinning. It’s good toning for your rear and legs. I’ll put in one of my favorite Guns N’ Roses music video DVDs and start pedaling. I find it’s so much easier to work out when I can distract myself with something visual.”

Marisa Miller food Weakness:

“Definitely ice cream.”

Marisa Miller Dislikes:

“Processed stuff. Recently, I came back from a long trip and [my husband had] gone grocery shopping which was nice, but it was all TV dinners and Cap’n Crunch. I said, ‘Honey, is there a fruit or vegetable anywhere in the house?’ And he’s like, ‘I got canned peaches!’ God bless him, but he doesn’t make it easy for me.”

Marisa Miller Sports Illustrated Boxing Training 2008

Marisa Miller Gallery Click on the pictures below to enlarge.

http://www.marisamiller.com/

High-intensity interval training Top Ten Benefits.

High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 15–30 minutes. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds jog, 30 seconds sprint.

Interval training is maximum cardiovascular exercise. All cardio benefits are ramped-up by doing interval training once a week. The benefits are huge – your heart rate slows, you use oxygen more efficiently, you get faster – quickly, and you feel great from all those endorphins running around in your bloodstream.

Here are the Top Ten Benefits.

1. You feel amazing for the rest of the day. With interval training, endorphin production is ramped to the max. These naturally occurring opiates are produced in your brain in response to strenuous exercise. Interval training – due to its short bursts of intense activity – really get the endorphins flowing, and you feel fantastic.

2. Your resting pulse drops like a stone. When I’m doing consistent interval training, my resting pulse is 46 to 48. Resting pulse is a good measure of stroke volume – the amount of blood your heart pumps on each beat. The more blood pumped per beat the LESS your heart needs to beat each minute.

Cardiovascular exercise – over time – increases your stroke volume. Interval training is maximum cardiovascular exercise – and leads very quickly to increased stroke volume. Your heart rapidly increases its efficiency with consistent interval training. Your total lifetime fitness levels increase accordingly.

3. You save wear and tear on your heart. Because interval training increases your heart’s stroke volume, your heart beats less during the course of the day to provide the amount of blood you need flowing to your tissues. Less heart beats means less wear and tear. The hypothetical extrapolation is that your heart will last longer because you’re doing intense vigorous exercise. Pretty remarkable.

4. You get faster – which is why you’re doing interval training in the first place. Faster usually means funner – and you find yourself motoring along during your regular cardio training. Your regular cardio training becomes easier, and you’re having more fun while doing it.

5. Climbing hills is easier – this has all kinds of benefits. I used to run road races in Central Park in New York City. After I began interval training, I noticed that as a race went on – when we’d reached the parks’ infamous stretch of hills – I’d be passing all the people who’d passed me at the beginning of the race. I’d catch and pass them all on the hills. A great feeling! I developed a deep sense of race confidence I’d never had – all due to interval training!

6. You’re stronger and faster in every other form of cardiovascular activity. Having better endurance not only benefits hill climbing. Because your heart is much more efficient, swimming, cycling, cross-country skiing, and hiking all just got much easier. You can go faster, longer, and with better energy than ever before.

7. Decreased risk of high blood pressure. The evidence is in. Cardiovascular exercise has abundant medical benefits, including decreased susceptibility to heart disease. Interval training, being the most intense form of cardio, offers even greater benefits over time.

8. Lowered cholesterol levels. Again, cardiovascular exercise has consistently been shown to reduce blood cholesterol. Lower cholesterol has many medical benefits, including lowered risk of heart disease, arthritis, and other inflammatory disorders.

9. Stronger immune system. Your immune system responds positively to regular strenuous exercise. Interval training – due to its intense qualities – yields a heightened immune response. People who exercise regularly build-up a “shield” against colds and flu, and East Coasters often go through an entire winter without “getting sick”.

10. You get younger. Yes, really. The benefits of exercise are profound and impact both physical and personal aspects of your life. You sleep better. You wake up more refreshed. You skin glows. Your digestion improves. Overall, you’re healthy and well. Your attitude throughout the day becomes consistently positive. You have more ideas. You’re more creative. You’re more fun to be around.

And, all this is possible because you spent 30 to 60 minutes a day, four to six times a week, investing in your well-being!

David Lemberg
Author, speaker, educator

http://total-lifetime-fitness.com

Article Source: http://EzineArticles.com/?expert=David_Lemberg

David Lemberg – EzineArticles Expert Author

Tiger Woods workout and gallery

DOB: December 30, 1975

tiger-woods-bicept-flex

Eldrick Tont “Tiger” Woods is an American professional golfer whose achievements to date rank him among the most successful golfers of all time. Currently the World No. 1, he was the highest-paid professional athlete in 2008, having earned an estimated $110 million from winnings and endorsements.

Woods has won fourteen professional major golf championships, the second highest of any male player, and 67 PGA Tour events, third all time. He has more career major wins and career PGA Tour wins than any other active golfer. He is the youngest player to achieve the career Grand Slam, and the youngest and fastest to win 50 tournaments on tour.

Woods has held the number one position in the world rankings for the most consecutive weeks and for the greatest total number of weeks. He has been awarded PGA Player of the Year a record nine times, the Byron Nelson Award for lowest adjusted scoring average a record eight times, and has tied Jack Nicklaus’ record of leading the money list in eight different seasons. He has been named Associated Press Male Athlete of the Year a record-tying four times, and is the only person to be named Sports Illustrated’s Sportsman of the Year more than once.

Since his record-breaking win at the 1997 Masters Tournament, golf’s increased popularity is attributed to Woods’ presence. He is credited for dramatically increasing prize money in golf, generating interest in new audiences as the first person of African American descent to win the Masters, and for drawing the largest TV audiences in golf history.

Tiger Woods’ workout regimen at gym:

tiger-woods-cable-crossover

1) Cardiovascular warm-up exercise (30 minutes) including treadmill, stair stepper or bike.

2) Total body stretching focusing on the muscles of the legs and trunk. A trainer assists him with physical therapy to help his body to prepare the joints for the rigors of swinging a golf club.

3) Core exercises (focusing in posture and balance)
These exercises are performed to strengthen the muscles that stabilize his body. Core training involves keeping the torso in place while taking his limbs through different movements. This workout helps to improve the muscles of the abdomen and back. These muscles are the key muscles needed for the twisting the body withstands during the golf swing. For example, Woods may sit on the medicine ball and perform dumbbell curl while trying to maintain his balance on the ball. He may also anchors long rubber bands to fixed positions and performs movements similar to the golf swing.

4) Endurance runs of seven miles (11 kilometers) and speed runs of three miles (five kilometers)

5) Weight training
Now, this is the most interesting part. On high-intensity days, he lifts 80 percent of his maximum weight doing exercises such as the bench press, the shoulder press and squats.

Keith Kleven did not disclose how much weight Woods is doing, but rumor said that Woods was bench pressing about 300 pounds (about 136 kilogram). Many doubt so. Yes, I do not think that he ever did that. Even if he does, he should not do it often. That load would put his shoulder joint at the risk of getting injured. Not a risk he is willing to take that might ruin his career.

Tiger Woods trains with weight machines, free weights, dumbbells and medicine balls. However, what Woods does differently from a typical weight lifter is that he tries to perform various exercises in movements and positions that mimic the golf swing. He works on his golf posture and grip strength by lifting dumbbells. Since the golf swing is a very dynamic movement, I suspect that most of Woods’ exercises are done that way and not just sitting doing isolation exercise for individual muscles.

Tiger Woods said that he does not have any ego in the gym. He believes that it is important to listen to his body when comes to pushing weight. Therefore, he never hurt himself by taking too much load. It is no surprise that he opts for high repetitions with smaller weights. These workouts include leg-press (with machine) and biceps-curl (with machine too) nowadays.

5) Cool down
Woods stretches again to cool down.

http://www.munfitnessblog.com/how-to-swing-like-tiger-woods-his-secret-gym-workout-finally-exposed

http://www.tigerwoods.com

The Elliptical Trainer

elliptical-trainer

An elliptical trainer (also cross trainer or simply elliptical) is a stationary exercise machine used to simulate walking or running without causing excessive pressure to the joints, hence decreasing the risk of impact injuries.

Elliptical trainers offer a non-impact cardiovascular workout that can vary from light to high intensity based on the resistance preference set by the user.

Low Impact Exercise with Elliptical Machines
Elliptical trainers reduce the stress and strain on your legs through an elliptical motion. Your feet never leave the pedals. It is like walking in midair. In addition, there is no reverse action. The shape of the elliptical movement mimics the natural path of the ankle, knee and hip joints during walking, jogging or running. In comparison, when you walk or run, every step causes a jolt to your body. It is suggested that runners impact up to 2.5 times their body weight. This affects not only the joints in your legs, but also your lower back.

Foot Pedals: To further reduce the strain to your joints, many elliptical trainers are equipped with articulating foot pedals – pedals that conform to your stride. Not only do your feet never leave the pedal, but also the pedal adjusts to the angle of the elliptical stride.

Weight-Bearing Exercise: In comparison to a fitness machine like a stationary bicycle, an elliptical trainer provides a weight-bearing exercise. Weight-bearing exercises are important to inhibit the onset of osteoporosis.
Dual Action Workout
What makes an elliptical trainer unique is the combined upper and lower body workout. In fact, there is no other fitness equipment that simultaneously works as many muscle groups. That is why many refer to an elliptical as a cross-trainer.

With an elliptical trainer, you get a workout that utilizes the quadriceps, hamstrings, glutes, chest, back, triceps and biceps. The obvious benefit from exercising more muscles is that you tone more of your body. Furthermore, you also optimize your energy expenditure. You end up burning more calories and fat in less time. It is also suggested that there is a reduced perceived rate of exertion with an elliptical workout. You are actually exercising harder then you would normally perceive.

Of course, to get the full benefit of the dual action workout, it is important that you distribute the resistance between your upper and lower body. Many people who exercise on an elliptical trainer place most of the resistance on their lower body and only go through the motions with the upper handlebars.

Elliptical training machines have a few advantages over other pieces of cardio equipment. Make sure you understand the benefits before you choose your workout.

1. Forward and Rearward Movement

All elliptical trainers off both a forward and a backward motion. This allows the user to target different sets of muscles with each direction. This in turn means that you can burn more calories and get a more complete defined and toned look.

Try walking backwards on a treadmill and you are sure to end up in the hospital.

2. Lower Impact Workout

Correctly designed ellipticals allow your body to mimic its natural stride pattern. An elliptical trainer workout feels as natural as walking or running. The fact that you are always in contact with the machine means that the impact of the workout is much lower than a treadmill for example.

If you tend to have knee, hip or back problems then an elliptical trainer is for you. It is because of this reason that many older people tend to use elliptical machines. They are also excellent for rehabilitation of certain injuries.

3. Whole Body Workout

As you use your arms whilst on an elliptical trainer, the body receives a much better workout. The fact that more of the body is involved means that it is much easier to elevate the heart rate to the zones needed for either fat loss or improved fitness. This is all achieved whilst keeping a sense of lower exertion, you can burn a lot of calories whilst still feeling as if your workout was relatively easy.

Source: http://walking.about.com

Rock Climbing Top Benefits

 
Rock climbing is a sport in which participants climb up or across natural rock formations or man-made rock walls with the goal of reaching the summit of a formation or the endpoint of a pre-defined route. Rock climbing is similar to scrambling (another activity involving the scaling of hills and similar formations), but climbing is generally differentiated by its need for the use of the climber’s hands to hold his or her own weight and not just provide balance.

Rock climbing is a physically and mentally demanding sport, one that often tests a climber’s strength, endurance, agility, and balance along with his or her mental control. It can be a dangerous sport and knowledge of proper climbing techniques and usage of specialized climbing equipment is crucial for the safe completion of routes. Because of the wide range and variety of rock formations around the world rock climbing has been separated into several different styles and sub-disciplines that are described below.

Tom Cruz Rock Climbing

Climbers will quickly begin to develop arm, back, finger, and core strength as a result of the many reaches and holds that are repeated over and over through the completion of one climb. Climbers are successful with more difficult ascents only after working to improve the strength and endurance of their calves, shoulders, and core; their agility; strength-to-weight ratio; and flexibility in hips and hamstrings.

Rock climbing is an excellent sport to participate in to increase your level of fitness. If you have ever thought about giving rock climbing a try, start with an online search for a local indoor facility. Soon you’ll be climbing the walls!

Rock Climbing Addresses Four of the Five Components of Physical Fitness

- muscular strength
- muscular endurance
- body composition
- flexibility

Rock climbing training aims to provide the balance between physical fitness and mental preparation. Keep in mind three important muscle functions you can focus on during your training: endurance, strength, and burst. Finding the balance with these muscle functions provide flexibility and the ability of a climber, depending on the nature of the climbing activity. Before performing any specific rock climbing training, know and analyze your body condition. Refer to a full medical checkup and know where you can improve on, minimizing possible consequences when adopting a certain training routine. Understand and know about the methods by which you can focus and train on particular muscle functions demanded in your climbing activity. Here are some training tips to achieve the balance in strength, endurance, and burst in rock climbing:

Rock Climbing Training: Strength

Focusing on your strength increases the ability to conquer overhanging, negative sloping, and long-reach moves in climbing. In this type of training, you focus on maximizing the muscles capability to resists in a repetitive fashion to increase muscle strength. Muscles synthesize more contractile protein, consequently increasing strength. You can achieve this training by doing climbing-wise routines, or in the gym using weights. Note that repetition is the key to achieve muscle strength, and make sure that you use weights appropriate for the activity and the level of your body condition.

Rock Climbing Training: Endurance

The body is not a machine which can endure strenuous activity. The aim of endurance training is to increase or improve your body’s ability to tolerate strenuous activities. It is important to know how muscles work in any routine. In endurance training, keep in mind that continuous low resistance exercises enables the muscles to prepare for more demanding activity. You can progress in this activity by intensifying the kind of exercise or prolonging the time you do it.

Rock Climbing Training- Aerobic Capacity

As mentioned, rock climbing requires both physical fitness and mental preparation. Both should need to improve to be able to conquer challenges in any climbing activity. Aerobic capacity ensures that the balance between strength and endurance. This can be achieved with a circuit and interval training.

Keep in mind that any rock climbing training exercise requires adequate warm-up and stretching to prepare the body. Also remember to do a cooling down routine after each specific exercise.

Roz Curtis has been practicing rock climbing for five years and writes articles for ABC-of-RockClimbing. Feel free to become a part of their community.

Article Source: http://EzineArticles.com/?expert=Roz_Curtis

Rickson Gracie Workout MMA

DOB: November 20, 1958
Rickson Gracie is a Brazilian martial artist and professional mixed martial artist who holds a 8th degree black belt in Brazilian Jiu-Jitsu He is a member of the Gracie family: the son of Hélio Gracie, brother to Rorion Gracie and Relson Gracie, and half-brother to Royce and Royler Gracie. He was the winner of the Vale Tudo Japan tournament in 1994 and 1995.

In addition to Rickson Gracie’s record in professional mixed martial arts of 11-0, the Gracie Jiu-Jitsu Academy website profile claims that:

- He credits himself with a combined record of over 400 victories in Jiu-Jitsu tournaments and freestyle wrestling, Sambo, and no holds barred challenge matches.
- He is a two-time Brazilian Champion in freestyle wrestling.
- He is a Gold Medal Winner in Sambo.
- He trained his younger brother, Royce Gracie, for his first four fights in the UFC.
- He has been the middle-heavyweight and open weight division World Jiu-Jitsu Champion for almost two decades.

Rickson has at least one loss — from the 1993 U.S. Sambo Championships in Norman, Oklahoma, where he was defeated by American Ron Tripp by Total Victory via uchi-mata in 45 seconds. Rickson disputed this loss, claiming he was misinformed of the rules of the event.

Rickson Gracie Workout Video Below

5 Health Benefits of Cycling

Many Celebrities have seen the health benefits of cycling and included it in their daily fitness routines. Hugh Jackman, Elle MacPherson, Famke Janssen, Kate Hudson, Matt Damon, Miley Cyrus, Patrick Dempsey,and Sophie Monk to name a few.

Cardio exercises are gaining popularity day by day because of the many benefits that it offers to the individual. It makes your heart stronger, keeps your body toned, help in losing weight, increases blood supply and oxygen supply and above all is easy to perform.

There are different cardio exercise namely swimming, jogging, running, aerobics, cycling, walking, jumping and many more. In this article I will discuss why cycling is one of the best choice and what are its benefits. Cycling is an effective and enjoyable exercise that will provide you with many benefits. These benefits are listed below:

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1. Good for heart and health: Cycling is not only good for your health but for your heart as well. A good heart is the key to healthy life. With cycling the blood supply to the body is increased as well as your heart rate increases. It is because of this reason that heart diseases are reduced greatly or risk of having any is avoided to a greater extent. Risk of High blood pressure, diabetes and obesity is also reduced.

2. Weight loss: Cycling helps in burning excess fats resulting in weight lose. The energy that is required by the calories to burn is provided when you cycle regularly so make cycling a habit of yours!

3. Change in mood: Cycling, just like other forms of exercise, is known to release endorphin which is known to cause pleasure in you and thus wash away the bad mood. It is because of this that one feel relaxed and refreshed even after a heavy workout. With cycling you will feel positive change in your mood as well. Also, moderate exercises such as cycling are known for relieving stress or depression and helps in improving self-esteem and mood.

4. Strength and coordination is maintained: If you cycle regularly you will be less likely to get severe injuries such as fracture during a fall or if involved in an accident. According to research, cycling and other related exercises, that keeps one physically fit, when older are less likely to get hip fractures.

5. Fitness level improved: It is researched that even a small exercise can help in gaining fitness significantly. The strength of the legs is also improved with cycling regularly. As your strength of legs is increased, one is less likely to get injuries or fractures after a fall.

These are some benefits of exercising regularly. Just make sure to wear protective gears to avoid any injury in case of any accident.

Finding the perfect Workout Routines takes time and effort. These best workout routines is a great place to start if a person is interested in flat abs. The P90X workout routines is also another workout that will help develop flat abs.

Article Source: http://EzineArticles.com/?expert=Jesse_Miller