From Jessica to Daisy (Dukes of Hazzard Workout)

Pic for Blog- Dukes of Hazzard

The phrase ‘hard work pays off’ has to be one of the most spot on phrases when it comes to the fitness world. Working hard, eating right and getting enough sleep every day does the body wonders. Go ahead and listen to all of the success stories around the world, but the one that can truly put the phrase into perspective is Jessica Simpson in The Dukes of Hazzard. Now we may not all have the motivation of your body being shown on 50-ft Cinema movie screens around the world, but it is a prime example of how with the correct mindset, anything is possible.

Jessica Simpson spent weeks and weeks in the gym working hard and eating right for the role. “When I found out I got the role, I went straight to the gym,” says Jessica. Jessica also had the luxury of a personal trainer working with her every single day. She went on a workout regimen from her trainer, Mike Alexander, which consisted of squats, running, and other weight-resistance exercises to overall lean Jessica out and tone her up. She worked out for nearly two hours every single day to get in the best shape of her adult life.

She strayed away from carb-loaded foods like bread and her favorite sweet, banana pudding. Her trainer called the diet she went on a ‘don’t eat crap diet’ which pretty much was a lower carb, higher protein diet consisting of a lot of grilled chicken, fish and fresh, green vegetables. When Jessica cheated in her diet she found herself immediately resenting that she did and made herself work twice as hard the next day in the gym and added new exercises, extra sets, or extra running. “I watched my diet and was in the gym to walk proud,” she says. “My body is definitely an accomplishment.”

The trainer she had practically lived with her during the close to three months she trained for her part in the movie. He ate with her during ever meal she ate, told her what was okay to order, and told her what to stay away from. He also released the exercises on a website I found, including why he had her do each exercise.

Getting Simpson into Daisy Duke shape “was never about fat loss,” says her trainer Michael Alexander. “She never once stepped on a scale. It was about taking on a different shape.” Simpson would start her 2-hour sessions with a 5-minute jogging warm-up, then weight-resistance exercises and 30 minutes “booking it” on the treadmill, says Alexander. He describes key moves for her legs, rear and upper body:

• BODY-WEIGHT SQUATS: Stand with hands clasped in front of you. Do 25 reps for 2 or 3 sets. These will firm your glutes, hamstrings and quads.

• FORWARD LUNGES: Step forward and back, alternating feet, to tone your quads and glutes. Do 8 to 10 reps for 2 to 3 sets.

• REVERSE LUNGES: For a glutes and hamstrings workout, step back off a short box or step 14 times on each leg. Repeat 2 or 3 times.

• TRAVELING LUNGES: Walk across a room doing lunges with a straight back leg. (You should be leaning forward slightly so your head is in line with your back leg.) This works out every muscle from your waist down.

• PRONE-KNEELING LEG EXTENSION: Get on your hands and knees and have your spine straight, hands below the shoulders and knees below the hips. Bring one leg up, creating a straight line from head to toe (do not point toe). Alternate legs for 10 reps for 3 sets for a firm behind.

• BICEP CURLS FROM A LUNGE POSITION: Stand in a lunge position so that your back leg is on the ball of your foot. Holding dumbbells in each hand, do 18 bicep curls for 3 sets. This position also works out your abs.

• LATERAL RAISE FROM A LUNGE POSITION: Immediately after the bicep curls, switch legs in the lunge position and raise your arms straight out to either side while holding dumbbells. Do 18 reps for 3 sets. This tones your deltoids.

When people see movies like The Dukes of Hazzard, they see movie stars like Jessica Simpson and see how perfect she looks on and off screen during this time. It was literally her job to look as good as she possibly could for the time that she was recorded. She put in hours on top of hours with a personal trainer/nutritionist following her every move to make sure she was going to be able to look the way she wanted, and would punish herself for ever mistake she would make with eating or drinking. Once the movie was over, she took a break from working out too because of how hard she worked herself! Remember this when you try and compare yourself to someone like her or any movie star you see. You can always put in the work, but you just have to remember what they went through as well. Let them be your motivation and remember…

Yesterday you said tomorrow

-Eric Hess

Who do you run for?

Do you ever think while running outside, on a treadmill, riding a bike, rollerblading, etc., about how lucky you are that you have the ability to perform that activity? Sometimes we even say “go do that for me” because we are too lazy to perform activities ourselves. Can you imagine wanting to go for a run and not being able to. Not being of time, work, or for lack of motivation, but because you were PHYSICALLY unable to?

pictureHave you ever heard of the “Who I Run 4” program? It is a program where you sign up to dedicate your workouts to individuals that aren’t physically able to perform the activity themselves. They become your “Buddy”, someone you have never met, but will instantly start sharing a bond with. Here is how you can get involved:

  1. Join the Facebook group I Run For Michael at: https://www.facebook.com/groups/irunformichael
  2. Send a friend request to the matchmaker page  so we can contact you to connect you with someone!!
  3. Fill out one of the two forms below to be matched

▪       If you are a runner and want to be matched with someone please CLICK HERE and fill out the form.

▪       If you would like for your special needs child/adult to be matched with a runner CLICK HERE and fill out the form.

  1. Wait PATIENTLY to be matched with your buddy!

 

Some of the members of the Warhawk Fitness Family (past and present) have already been matched with their Buddy and here is what the program means to them:

“I believe a lot times that I take for granted that I have the ability and the ease to do so much, such as working out. As someone who works in the fitness field, this organization opened my eyes to the number of people who may not have the physical ability to do what I do on a daily basis. By being matched with a buddy, you create a relationship with a family who helps educate and motivate you as well. My buddy has what is call CDKL5 and it is a chromosomal defect, which has left her unable to walk, and/or speak, and she also suffers from seizures. By being matched, I feel my workouts now have a greater purpose. Knowing that I have the physical capabilities to do something that she can not, makes me want to help her live the experience through me. Being matched has made me realize that there are days I may not want to do something, and I then think about the constant struggles she endures and that pushes me to get up and work harder for her.” –Stephanie Punda

“I think it’s great to be paired with my buddy, Harlum who is 9 and is diagnosed with a disability without a name, which affects him mentally and physically. It’s referred to as SWAN (syndrome without a name) disability. I think the most rewarding part is having him know that others out there look up to him for the way he deals with his everyday challenges that you and I take for granted. The constant reminder of how fortunate I am to be healthy and be independent is a great way to gather extra motivation for not only the gym, but with all aspects of life.” –Jared Ward

“I joined the IR4 movement because it’s a chance to be part of something bigger.  Working out is something I love to do in order to better myself, and when I found it I can help others and give someone else strength through my workouts I realized it was a great fit!  IR4 is a great organization that helps you create a unique bond with someone who you would not have met otherwise.  Being a part of this, I hope to gain a broader perspective on life and appreciate what I have.  Most importantly I hope to help my buddy work through whatever battles they are struggling with. It’s great to hear from them on good days, but when harder days do come I hope that my support goes a long way for them and their family.” –Renee Lenda

“The IRun4 program is a great opportunity for exercise enthusiasts to dedicate their work outs towards someone in need. Sometimes we take for granted the ability to work out, play sports, or even walk to class. IRun4 is a program that changes your perspective on exercise and in life. I was paired with a 3-year-old boy from the UK who has GDD, Autism, hypermobility, and is non-verbal. I get to communicate with his mother on a daily basis and see some of his struggles and greatest moments. At the beginning of this adventure, I thought I would be doing something good for another person, but didn’t realize the good it would be doing for me. I am truly inspired by Ethan and his family’s persistence and grace and I highly recommend anyone who runs or works out to think about signing up for a buddy.” –Julia DiMonte

Never take for granted the abilities that you have. Instead, dedicate your abilities to those that don’t have the same opportunities as you! Follow the steps above to begin the journey to being paired with your buddy. Not only will you be creating a healthier you, but also you will be making a difference in someone else’s life.

“Always remember that it doesn’t matter how slow you go, as long as you keep on going”

~Kenzi Weidman

Tis’ the season for over-eating!

Tis the season PhotoBy: Kenzi Weidman

I don’t know about you, but when I think of “winter break,” I think of all the delicious food that will be served at the multiple holiday events I will be attending. Let’s be honest, the food is never healthy either. In my family, the more butter and sugar you add the better the dessert will taste. My goal for this holiday season: avoid the holiday food hangover. It is always exciting to eat an abundance of desserts and other foods, but do remember the saying, “a moment on your lips is forever on your hips.” Here are some tips on how to avoid over-eating and weight gain over this wonderful winter break.

Drink lots of water. Always make sure you are consuming your daily amount of water needed to stay hydrated. When you want to avoid eating too much, drink a ton more water. It will make you feel more full and will slow down your eating pace. Something I like to do is before it is time to eat, drink a large glass of water. You will see that you won’t eat as much food because your body will feel full quicker. This will save you from consuming more calories than necessary.

Remember the reason for the season. Winter break is not all about eating delicious food. It is about spending time with you family and friends. Focus more on the social aspect of the holiday parties, rather than pulling a chair up to the buffet table.

 Find a way to stay active. Over break, some of you won’t have access to a fitness facility, just like me. What are you going to do to stay active? Try doing some at-home workouts that will keep you in shape and burn some of those holiday calories. Check out the links below for some at-home workouts.

ACE Fitness Programs
Women’s Health
Askmen At-home Workouts
Allyou: No Gym Required

Keep your sleep schedule. Yes, winter break is a time to relax and “catch up” on your sleep before the spring semester begins, but try to stay on a normal sleep schedule. Too much sleep causes your body to store more of the food you eat as fat. Too little sleep causes you to over-eat and lose focus on the healthy decisions you should be making each day. Should you sleep in and lay around some days? Of course! Just make sure you don’t do it every day otherwise going back to real life at the end of January will be a HUGE struggle.

Be realistic. Losing weight over the holidays is not a very realistic goal. Unless you shut yourself out from all the fun times to be had, but no one wants to do that. Don’t beat yourself up about having a treat here and there. The holiday season is a time to enjoy life. Make it a goal over break to maintain your weight, and pick up where you left off once 2014 is here! 

The holiday season is the best time of the year. Enjoy it! Just don’t let it ruin your body. If you are around Whitewater for winter break, click the link Williams Center Hours to find all the open hours and events going on during break. Memberships for the semester break are only $30 and are valid from December 12, 2013, thru January 20, 2013.

Happy Holidays everyone! Stay active, eat healthy, but most importantly, enjoy your time to yourself and have lots of fun!

“Always remember that it doesn’t matter how slow you go, as long as you keep on going”

~Kenzi Weidman