Kerri Walsh and Misty May-Treanor talk beach volleyball

Kerri Lee Walsh (born August 15, 1978) is an American professional beach volleyball player.

Kerri Walsh

Kerri Walsh

Misty Erie Elizabeth Taylor May-Treanor (born July 30, 1977) is an American professional beach volleyball player. She has won more tournaments than any other female player with 103 career wins.

Misty May-Treanor

Misty May-Treanor

May-Treanor and teammate Kerri Walsh were the gold medalists in beach volleyball at both the 2004 and 2008 Summer Olympics. They have been called “the greatest beach volleyball team of all time”.

Misty May-Treanor and Kerri Walsh

Misty May-Treanor and Kerri Walsh

What are the 5 “Must Do” exercises for your sport?

Pilates We need to have very strong core muscles (abs, back, etc) and Pilates is the very best workout for this. I love it!

•Squats- Our legs need to be strong and able to stay that way throughout a tough tournament. Squats are essential.

•Shoulder exercises- Grab a band and go through a lot of resistance exercises to protect your shoulder and keep it strong. I’ve had three shoulder surgeries in my career so my “band” comes with me everywhere.

•Cleans- I love cleans because they require good form, and help work on both strength and dynamic movement. Good form is essential, so be sure to get your form down before trying to lift heavy.

•Lunges- This is a great exercise for the legs and tooshie. I live my life in a Speedo bikini, so this exercise is very important to me (I need to look good in my uniform!)

What is your favorite abdominal or core workout?
Aside from Pilates, which covers the entire core area, I love to simply put a roll/rolled up towel under my low back and do my crunches. Hands behind your head, go all the way down, then shoot straight up keeping your forehead to the ceiling. Two sets of 15 repetitions is a good start.

How do you heal quickly from injuries?
Drink lots of water, use ice/heat treatments, and body work. I am a big believer in massage to help get circulation to injured areas. It might be a little painful, but no pain no gain, right?!

Do you have any pre-competition rituals or superstitions?
I need to be awake at least two hours before a match. I start warming up an hour prior, jog, stretch, listen to my music, visualize, breathe, etc. I always “hop” into the court when being announced, after timeouts and between games.

What makes you a champion?
My desire to be the very best I can be and my commitment to pushing myself to make sure I reach that goal. I also have an amazing partner who is with me all the way.

What is your favorite abdominal or core workout?
Aside from Pilates, which covers the entire core area, I love to simply put a roll/rolled up towel under my low back and do my crunches. Hands behind your head, go all the way down, then shoot straight up keeping your forehead to the ceiling. Two sets of 15 repetitions is a good start.

How do you heal quickly from injuries?
Drink lots of water, use ice/heat treatments, and body work. I am a big believer in massage to help get circulation to injured areas. It might be a little painful, but no pain no gain, right?!

Do you have any pre-competition rituals or superstitions?
I need to be awake at least two hours before a match. I start warming up an hour prior, jog, stretch, listen to my music, visualize, breathe, etc. I always “hop” into the court when being announced, after timeouts and between games.

What makes you a champion?
My desire to be the very best I can be and my commitment to pushing myself to make sure I reach that goal. I also have an amazing partner who is with me all the way.

[source: Kerri Walsh www.about.com]

Kerri Walsh

Kerri Walsh

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Grorge Clooney Fit 04

Grorge Clooney Fit 04

George Clooney’s Diet and Exercise

DOB: May 6, 1961
George Timothy Clooney is an American actor, director, producer and screenwriter. Clooney has balanced his performances in big-budget blockbusters with work as a producer and director behind commercially riskier projects, as well as social and liberal political activism. On January 31, 2008, the United Nations named Clooney a “Messenger of Peace.”

George Clooney Diet
He eats a balanced diet. It is suspected to be slightly low carb.

George Clooney Exercise
George spoke to the Daily Mail in 2007, and revealed some of his fitness secrets:

“Well, we do a lot of aerobics, a lot of dance, there is a lot of jazz-ercise, the ab-master, there’s the butt-blaster or whatever it’s called. And also there is a lot of yoga. And I have also just finished doing a movie where I did (American) football with a bunch of 21-year-olds which I highly recommend. That’s going to keep anyone in shape.”

Step 1
Stick to a diet high in proteins, vegetables and fruits but low in carbs and fats. This is the same diet Clooney has followed for years now.

Step 2
Head to the streets for a quick game of pickup basketball or baseball with your friends. For years Clooney chose this as his favorite form of exercise.

Grorge Clooney Fit Basketball

Grorge Clooney Fit Basketball

Step 3
Hang around people younger than you. When filming the flick Leatherheads the actor found himself getting in better shape by playing with the younger guys on set.

Step 4
Try yoga classes to work your body and mind. Though it doesn’t seem like something the playboy actor would do, he actually enjoys his yoga.

Quotes:
“Run for office? No. I’ve slept with too many women, I’ve done too many drugs and I’ve been to too many parties.”
– George Clooney

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Milla Jovovich workout diet and fitness

DOB: December 17, 1975
Milla Jovovich is a Ukrainian-born, American model, actress, musician, and fashion designer. Over her career, she has appeared in a number of science fiction and action themed films, for which music channel VH1 has referred to her as the “reigning queen of kick-butt”.Jovovich also has her own production company, Creature Entertainment.

Milla Jovovich Diet and Exercise

“Diet and lots of exercise, I worked my big, little butt off,” Jovovich told Tarts at the recent Montblanc Signature for Good Gala at Hollywood’s Paramount Studios. “It’s been a lot of work and I’ve been working with Harley Pasternak and his 5-Factor program, they actually have diet food sent to my house. At one point I just ate oatmeal, salmon and artichokes everyday for a week. It was definitely a lot easier putting it on!”

“During the day I force myself to at least eat some salads rather than rubbish, and a steak in the evening. In fact, I eat to basically satisfy my hunger. I hardly have the time to appreciate a meal, and I’m everything, but a gourmet.”

No More Chili Cheeseburgers

2009
A Perfect Getaway as Cydney
The Fourth Kind as Abbey Post-production
Azazel as Amalia Bezhetskaya in production
Stone as (Wife of jailed arsonist) in production
2010
Resident Evil: Afterlife as Alice Pre-production

[source: http://www.foxnews.com]

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Top Exercise Mistakes You Can Avoid

by The American Council on Exercise

Plenty of people who exercise in health clubs don’t know how to use the equipment effectively or even safely. While there are many training errors, this list provides the most common mistakes people make during exercise at the gym according to a survey conducted by the American Council on Exercise. Are you making these exercise mistakes?

1. The all-or-nothing approach. Even if you don’t have all the time you’d like for your workout, research shows that just ten minutes of exercise can provide important health benefits. A little bit can add up over time, so just do what you can. See: How Much Exercise Do You Need?

2. Unbalanced strength training programs. Most people focus only on certain muscles (like the abdominals or biceps), but it’s important to work your whole body and core to achieve balance and health.

3. Poor Technique or form. Using incorrect form can lead to injury. Examples include: letting the knee extend beyond the toes during a lunge or squat; using momentum to lift heavy weights; not exercising through a full range of motion will produce less-than-optimal results. To learn proper form, it’s helpful to invest in a few sessions with a certified Personal Trainer

4. Inconsistent Progression. Exercising too hard and too often, or increasing intensity too quickly is a common mistake. Consistency and gradual progression are important for avoiding injury as well as for making improvements.

5. Lack of Cross training. Many people stick with a routine and then never change it. The same workout week after week will lose its effectiveness and may lead to boredom, injury or burnout.

6. Incorrect Machine Set-up. Exercise equipment is adjustable and it’s important that you set it up to fit you before you use it. If you don’t know how, ask a staff person. Using poorly adjusted equipment is a set-up for injury.

7. Skipping the Warm Up. Taking about 5-10 minutes to gradually increase your body temperature and heart rate has been shown to decrease your risk of injury. Try this great core strengthening warm up.
8. Poor gym etiquette. This can range from simple rudeness (lingering on machines) to extreme poor taste(bad body oder or not wiping your sweat from machines). Always be considerate of other exercisers.

9. Poor Goal Setting. Unrealistic or vague goals can contribute to exercise dropout. The key is to establish a training goal that is specific and appropriate for your fitness and skill levels. Try to define challenging but not impossible goals.

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10 Good reasons why you should exercise in the morning

1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning.

2. When you exercise early in the morning, it “jump starts” your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you’re burning more calories all day long just because you exercised in the morning!

3. When you exercise in the morning you’ll be *energized* for the day!

4. Many people find that morning exercise “regulates” their appetite for the day – that they aren’t as hungry and that they make better food choices. Several people have told me that it puts them in a “healthy mindset.”

5. If you exercise at about the same time every morning, and ideally wake-up at about the same time on a regular basis, your body’s endocrine system and circadian rhythms adjust to that.

Physiologically, some wonderful things begin to happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it “knows” it’s about to happen. Why?

Because it “knows” you do the same thing just about everyday. You benefit from that in several ways..

a) It’s MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it’s never really “prepared” to awaken.

b) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you’re sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up.

c) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.

6. For many people, that appointed time every morning becomes something they look forward to. It’s time they’ve set aside to do something good for themselves – to take care of their body, mind, and soul. Many find that it’s a great time to think clearly, pray, plan their day, or just relax mentally.

7. Research has demonstrated that exercise increases mental acuity. On average it lasts four to ten hours after exercise! No sense in wasting that brain power while you’re sleeping. :)

8. Exercise first thing in the morning is really the only way to assure that something else won’t crowd exercise out of your schedule. When your days get hectic, exercise usually takes a back seat!

9. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it’s a priority in your life). If necessary, you can go to sleep a little earlier.Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep!

10. You’ll feel GREAT! DO IT! :) Plus the Dalai Lama wakes up every morning at 3:30 am to do his daily prostrations and confessions which entails vigorous yoga-like postures where one must begin standing in prayer position, lie down flat on the floor as an act of reverence, and then get back up again and repeat the cycle three times.  He then gets some cardio exercise on the treadmill.

[source: http://fitnessexercisetips.com]

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The Top Six Butt Sculpting and Trimming Exercises

As we all know Beyonce, Jennifer Lopez, Vida Guerra have awesome back sides and with some hard work it is definitely achievable. I have source the top six Butt Exercises so we can get you looking like the celebrities, well the bottom half anyway 😉

The Top Six Butt Sculpting and Trimming Exercises
By Steve Hochman

Have you ever noticed that when you try on a new pair of jeans, the first thing you do is turn around and look in the mirror to see how they make your butt look? It even happens at home, no matter how many times you’ve worn them, the first thing you do is look at your rear. It’s true, watch yourself and others and see what happens.

Men and women alike all have this affinity for a nice butt, not just a nice butt, a really great butt, so we try to find ways that will give us the look we want. The thing you need to keep in mind is that it’s not just exercising that will give you that great rear profile that you’re looking for. You have to work out your derriere with sculpting exercises to get the glutes in the shape you desire.

So to help you obtain the rear you want follow the top six butt sculpting and trimming exercises listed here.

**Tip 1 – When performing most butt sculpting exercises, it is very important to keep the weight on your heels. This will cause the stress from the exercise to go to your butt and not your knees.**

1. Reverse Step Back Lunges.

For support hold on to a bar at chest level (like the one on a smith machine), place both feet directly under the bar. Keeping the weight on you left heel, step back with your right leg and far enough so that when you lower your body, you end up in a lunge position with your left thigh and shin at a 90-degree angle. Now raise your body back up lifting your right knee up to the bar. Repeat 20 to 30 times then switch legs.

**Tip 2: Any time you are doing Lung exercises you need to keep your upper body as upright as you can to reduce strain on your back. Start slow and don’t go too low if you are new to the reverse lunge. As you progress you will be able to lunge deeper and to work your glutes more and more.**

2. Walking Lunges (with or without weights)

Standing straight, step forward as far as you comfortably can, place your foot down heal first. Flex your hip and knee and lower your body until the rear knee is almost to the floor. (Do not let your front knee go over your toe.) With the assistance of the rear leg, stand on the front leg, lunging forward with the opposite leg. You will need an area where you can walk about 20 feet unobstructed.

3. Dead Lifts

Using a barbell and weights suited for your fitness level, stand with your feet shoulder width apart and bend forward from your hips, keeping your legs straight or a just slightly little bent (not squatting). Make sure to keep your back flat for this exercise to work and to avoid injury. When you reach the end of the movement towards the floor, tighten your butt and hamstrings as you slowly move back to the starting position. Keep the bar close to your legs throughout the entire movement. Repeat 20 to 30 times.

4. Squat

Stand with your feet shoulder width apart and forward. Keep your lower back straight and lower your body down to about a 90-degree angle as if you are going to sit, letting your hamstrings and glutes do all the work. Then pushing up through your heels using your gluteus and hamstrings come back to the standing position. Repeat 20 to 30 times.

5. Wide Stance Dumbbell Squats

Stand with your feet so that they are about one foot wider than your shoulders. Point toes outward to a 45-degree angle. Hold onto a dumbbell and squat down pushing your knees outward until your thighs are parallel to the floor. Now raise your body back up and clench your butt cheeks at the top for 3 seconds. Repeat 20 to 30 times.

6. Step Ups (with or without weights)

Place one foot on a bench so that your thigh is parallel to the floor, the knee pointing in the same direction as the foot throughout. Pushing heel into the bench step up, then slowly step back down while concentrating on the leg up on the step. Make sure to keep your upper body straight during exercise. Do one leg for 15 to 20 repetitions then change legs, or alternate legs for 20 to 30 repetitions each. You can maximize this workout by standing away from the bench to emphasize the glutes or standing closer to the bench to emphasize the quads.

With these exercises it won’t be long before you have some absolutely fabulous glutes and the rear profile you have been looking for.

Out of the Box Boot Camp Lifestyle And Self Improvement. Lifestyle and Self Improvement

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

Other Exercises include:
Butt Exercises – Lying Butt Bridge
Butt Exercises – Glute Kickbacks
Butt Exercises – Leg Lifts
Butt Exercises – One Legged Cable Kickbacks
Butt Exercises – Walking Dumbbell Lunges
Butt Exercises – Single Dumbbell Squats
Butt Exercises – Smith Machine Good Mornings
Butt Exercises – Reverse Dumbbell Lunges
Butt Exercises – Leg Presses
Butt Exercises – Exercise Ball Butt Lifts
Butt Exercises – Dumbbell Bench Step Ups
Butt Exercises – Smith Machine Squats
Butt Exercises – Elastic Band Kickbacks
Butt Exercises – Exercise Ball Butt Raises
Butt Exercises – Exercise Ball Leg Lifts

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