Posts Tagged ‘LeBootCamp.com

Got an excuse? Celeb coach has a solution

- March 10th, 2011

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Check out these tips from celebrity weight-loss coach Valerie Orsoni:

For the person who loves carbs — ditch the wheat and go for buckwheat. Same fibre but zero gluten and a ton of antioxidants. You can even make your own buckwheat pancake in two minutes for breakfast.

For the person who is a night owl — eat at 5 p.m. and then again at 11 p.m. (don’t listen to those telling you to not eat at night!). By deciding when you eat you will considerably limit the hunger pangs at 3 a.m. Since you will skip breakfast and start your day at lunch time, don’t eat breakfast and go for water with a freshly squeezed lemon when you wake up to cleanse your system and erase a little bit of the short night.

For the person who is a couch potato — go for five-minute MetaBoosts at least four times a day. Add a muppet move each time you are sitting down:

1. Stand straight with your legs shoulder-width apart.

2. Lift up your arms in front of you, and bend your elbows to create a perfect 90-degree angle with your upper arms and forearms.

3. Beginning with your palms facing each other, rotate your hands inwards so that they are now facing your body. If you look at your upper arms, you should see your tricep muscles in action :).

4. Hold this position for 50 seconds. You can relax your arms momentarily at 10-second intervals, if necessary.

For the person who gets constantly invited to parties — eat an egg before going to reduce your appetite in front of the yummy buffet by 25% and wear a ribbon under your clothes at waist level to stay tuned to your body and “feel” it when you are starting to go overboard food-wise

For the person who is allergic to dairy — avoid soy-based products and go for coconut-milk equivalents. New studies have shown that coconut fat, though high in saturated fat has been linked to a higher weight loss than with its red-meat equivalent. More studies are necessary to explain this … until then, indulge with coconuts!

For the smoker and the reformed smoker — to regain your glow have raw breakfast exclusively (sprouted almonds + 1 banana + seasonal berries as much as you want) and stay away from eggplants (they contain a component that’s close to nicotine and can wreck havoc on your quitting efforts)

• For the double-chin fighter How can I reduce the fat under my chin? Of course, the key to burning stored fat (including the fat under your chin) is cardio, cardio, and more cardio! However, believe it or not, I do have a little secret exercise for toning the “double chin” :)

1. Sit (or stand) straight, with your back upright.

2. Straighten your spine and imagine there is a string attached to the top of your head, keeping you centered.

3. Keeping your mouth closed, press your tongue about an inch below the inner gums of your bottom teeth, then release.

4. Do about 15 reps.

5. If you place your hand under your chin, you can actually feel the movement ;)

• For the hot-blooded — If you are like me and can get angry at life once in awhile, channel your aggressiveness and do the Vendetta Hammer move.

(This exercise enables you to:

– Eliminate all stress; all you have to do is visualize whatever it is that is causing you stress or ruining your life and pound it out. It really works!

– Tone your abs, and what we call your “core,” namely the abdominal strap and lower back.

– Strengthen the muscles of your upper body: arms (anterior deltoids)… and I’ll leave you with that and let you discover where you feel the after-effects of the workout most on the following day.)

1. Do this exercise outside so as not to hit anything, or in a room where you have enough space around yourself.

2. Take a heavy weight; personally, a 20-pound weight (about 10 kg) is enough for me for this exercise.

3. Standing with your legs shoulder-width apart, feet and toes pointing forward, knees slightly bent, back straight and abs contracted (yes, you can do it!), you will “launch” the weight above your head, maintaining control throughout. Don’t throw the weight, rather send it up in a controlled movement.

4. Hold on to the weight tightly so that it doesn’t slip out of your hands. It is also very important that your back and abs are nice and tight when you do this exercise, because if not, you can actually cause damage to your back.

5. Repeat the movement 25 times (you should feel the burn).

6. Relax for 15 seconds and then do another 25.

7. Do this exercise 3 times a week.

Visit LeBootCamp.com for more info on what Orsoni has to offer.

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A fitness coach’s guide to eating fish

- July 14th, 2010

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Celebrity fitness coach Valerie Orsoni offers the following guide for what types of fish to eat and how often …

• Can be eaten 2 – 3 times a week:

Anchovies, rainbow trout, shrimp, sole, sea-bream

• Once a week:

Catfish, cod, crab, haddock, herring, mahi mahi, mackerel, oysters, wild salmon, sardines, canned tuna (other than albacore), scallops, tilapia

• Not more than once a month:

Mussels, farm-raised salmon

• High-mercury-contaminated fish to avoid:

Carp, blue crab, lobster, shark, swordfish, tuna steak, albacore tuna, halibut

• For your info, the following fish are “over-fished” and considered endangered:

Sturgeon, cod, halibut, shark

(Source: Children’s Health Environmental Coalition)

val02Oh yes, I almost forgot! Let’s say you’re cooking up a dinner with:
- A hard boiled egg
- Steak
- Some broccoli
- A slice of cheese with bread

This is a perfect example of protein o-v-e-r-l-o-a-d!

Here’s a hint to help you balance your protein intake: prepare a meal where there will be only one source of animal protein!

If you’re going to have some meat, then no need to add dairy products or eggs to the dish. If you’re eating fish as an entrée, no need to have a slice of ham for an appetizer, etc.

Of course, these are just the basics of a healthy lifestyle – rules you don’t need to follow rigidly. Otherwise life’s pleasures would be severely restrictive! You’re invited to a dinner party once in a while and these rules go right out the window … it happens! Our bodies adjust to the occasional relapse. The important thing is to eat healthy and move your body between these one-off occasions.

Well, I’m off to cook me up some sardines. :)

Visit LeBootCamp.com.

Heed these protein facts from fitness guru

- June 7th, 2010
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Trainer to the stars Valerie Orsoni: 'Two servings of meat per week are enough'

Today, celebrity trainer Valerie Orsoni dishes on protein:

• We can very well do without meats. If our bodies couldn’t manage without meat, ancient civilizations would have never made it in our history pages! Think of the Hindus for example. :)

• Two servings of meat per week are enough. If you’re truly fond of meats, then no more than once a day (and even that’s a little too much!).

• Opt for meats that contain the least amounts of saturated fat. In fact, white meat is better for your health (less saturated fat) than red meat.

• Egg whites are pure protein.

• If you follow a strict vegetarian or vegan diet, it’s very important that you understand how to mix and match your ingredients to obtain a maximum amount of amino acids (rice with lentils is a perfect example – and has proven to keep entire non-meat eating civilizations alive for centuries!).

• Fish is an excellent source of protein. Opt for small types of fish, which are lower in mercury content than their predatory carnivorous counterparts (such as shark, swordfish and big tuna). Avoid eating the same species of fish more than once in the same week.

Visit LeBootCamp.com.

Tone core with board exercise

- May 24th, 2010

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You won’t get bored with the board – just a toned midsection.

Trainer to the stars Valerie Orsoni demonstrates what she calls the board, also known as the plank.

Here is the most famous of the isometric exercises: “The Board.” Lie down on your stomach on your exercise mat. Distribute your weight onto your elbows and your toes, and lift yourself up making your body “straight as a board.”

It’s burning, you’re trembling … but don’t arch your back! Stiff as a board … and hold for one minute. Repeat this three times a day to help develop a toned “core” (core = the center of the body which includes the abs, lower back and deep muscles)

orsunshineAs you can see, isometric exercises don’t take up too much time. They can be dispersed throughout the day, no matter how hectic your schedule. You have no excuse now, so skip to it!

Note: isometric exercises are very effective but they must be combined with your usual cardio workout: walking, jogging, swimming, dancing, etc.

About Valerie Orsoni:
Valerie Orsoni, creator of LeBootCamp®, is an entrepreneur, wellbeing expert, celebrity coach, author, contributing editor, mom and survivor. These facets of her life shape who she is and how she helps others reach their full potential each and every day.

Visit LeBootCamp.com.

Aniston, Moore among Hollywood’s healthiest: coach

- May 18th, 2010

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Ask celebrity weight-loss coach Valerie Orsoni about healthy Hollywood stars and she’ll respond with at least two familiar names: Jennifer Aniston and Demi Moore.

“Jennifer Aniston is a perfect example of what you can do to have a nice body,” Orsoni tells me during a phone interview from San Francisco.

“She’s a healthy, good-looking person. She’s not like a Hollywood celebrity who’s … starving herself with a flabby body.”

Aniston, according to Orsoni, exercises every day to maintain her Size 0 body.

The 41-year-old ex-wife of Brad Pitt also has a morning ritual that helps give her skin that effervescent glow.

“Jennifer drinks lemon juice every morning,” she says. “That really helps her have this amazing complexion.”

But the Friends star is only human. She likes to splurge occasionally.

“She does enjoy a beer once in awhile, guacamole. She has a cookie once in awhile,” adds Orsoni.

“She’s an example of a healthy lifestyle.”

demi_angelsDemi Moore, meanwhile, went on a raw-food diet to achieve the “amazing body” she revealed in Charlie’s Angels, says Orsoni.

“It can be a dangerous diet. You really have to be with the right supervision,” she adds. “But if you are with the right supervision, and training correctly, you’re going to have an amazing body as well.”

Moore turns 48 in November.

Orsoni, 40, is no slouch herself.

She’s the CEO and founder of two popular health and fitness websites: MyPrivateCoach.com and LeBootCamp.com.

Orsoni preaches a well-rounded philosophy.

“I think it’s a holistic approach,” she says, noting exercise and nutrition go hand in hand.

“You can’t really say, ‘I’m going to be active,’ and eat whatever, or ‘I’m not going to move, but I won’t eat.’”

Valerie Orsoni Butterfly Pose

Valerie Orsoni, celebrity weight-loss coach, points to Jennifer Aniston and Demi Moore as examples of fit celebrities.