Category Archives: Exercises

You look like a Female Bodybuilder.


Well, not quite. But doing the regular circuit for arms at Planet Fitness is leaving the tops of my shoulders (ahem … the Trapezius muscles) starting to look bulky. So I looked into it, and there’s specific exercises you can do to femininely tone your arms into looking like a perma-chicken winged pic. I’ve included some examples so you understand what I’m referencing. My friends have perfected the sexy chicken wing, as you can see. Sidenote: I find it unbelievable the ability my girls have in executing a perfect skinny-arm even when ghost face wasted.

Now, for some toning, not bulking, tips so we don’t look like this:

I talked about this a little bit in the Victoria’s Secret regimen post. Their trainers forbid them from doing any sort of resistance training, as it adds bulk. They focus much more on exercises that stretch the muscle out while toning – like specific cardio and particularly Pilates. If you are looking to tone all over, it seems Pilates is the thing to do. My new yoga studio (Heartspace on Madison Ave. in Albany! $10 per excruciating class for students!) offers a PiYo class on the weekends, and I am thinking of going to one of those. (Pilates and Yoga Combo).

Since we are all not Victoria’s Secret models, there are some arm exercises we can do, on machines or off, that tones our arms in the feminine way we are looking for. Push ups are great for this, however it is hard for many girls (i.e. me) to do pushups. You can do these on the wall or “modified” with the knees down until you build up some strength. Diamond pushups are supposed to be exceptionally good. (Make your indexes and thumbs form a diamond on the floor). Another exercise you can do is rowing. The rowing machine at my gym is one of my favorite ones, and it also builds back muscles, something I look for because of my scoliosis.

One more is a chest press. Lying on your back, choose 2 8 pound weights. Put your arms out to either side, and bent (coincidentally, probably at the chicken wing angle). Inhale as you bring your arms up over your head, and exhale to return them to your side. 2 reps of 15.

My friend Ali and myself did this one to prepare for prom our junior years in high school: Overhead Triceps Extensions – Stand upright, with you feet shoulder width apart. Hold your dumbbell directly above your head with arm fully extended. Clasp elbow with free hand for support. Slowly let your elbow fold so the dumbbell is lowered behind your head. Extend your arm back to the starting position. Repeat for the desired number of reps and switch arms.

Do you have any tone arm tips? Share!


Victoria’s Secret Models Regimens


(Jayne’s Idea)

I (and my friends) are like guys when looking through VS catalogs… the clothes don’t catch my attentions first, the drop dead girls do. More specifically, their bodies and STOMACHS. ugh. Anyways, there’s alot about their workout / diet regimens out there, and the girls who have been quoted as saying it is “natural” are stone faced liars. Obviously, they were born with top notch genes, but they have to work every day to look that great. Of course, I’d like to imagine I’d look 10x better with a personal trainer, chef, makeup artist and hairstylist. Make that 40x. *Sigh* Maybe someday! Until then, I can just mimic their daily routines, and by the end of summer I’ll probs look like Adriana Lima.

“I love waking up; I box; I do a lot of resistance…three or four times a week,” Candice, the 21-year-old model from South Africa dished. Alessandra prefers a slower-paced workout. “I’ve been trying pilates now, and I think it’s amazing,” the 28-year-old Brazilian said. “I love yoga,” Miranda, 26, said, agreeing with Alessandra. “I’ve been practicing it now for about 10 years and I love it!”

“For breakfast — yogurt with blueberries, raspberries, apple, lemon after that. Sometimes some wheat-free toast with avocado on top. And then for lunch — some salad, vegetables, grilled fish, steamed vegetables. Almonds or almond butter.”

Her diet…
Miranda Kerr’s trainer encourages her to eat a lot of healthy carbohydrates and lean protein for breakfast – foods like old-fashioned oatmeal, egg whites, veggies, cottage cheese, muesli, yogurt and fruit. Then it’s salads and chicken or fish for lunch, and a combination of fish, turkey, vegetables and chicken for dinner.”

Her celebrity workout…
Miranda Kerr workouts of 3 to 4 times per week for 75 minutes at a time with trainer Justin Gelband.  Kerr tells StyleList she keeps her exercise regime fairly consistent, explaining that it “always involves a mix of yoga, low-impact cardio, resistance and functional exercise, combined with high energy training such as boxing or running.”

“I like to wake up and have eggs benedict with a cappacino and orange juice. And then for lunch, I’ll have rice, beans and chicken or meat. And salad because I love salad. At nighttime I would have like Japanese food, like sushi, or some Japanese barbeque. And I love chips. Salt and vinegar – ah! I’ll go into the airport and buy like three bags of them. And I can’t help myself!”

“I love a good breakfast. I love croissants. Eggs, bacon. I love vegetables, I like omelets. Raisins.”

3 bags of chips my (bigger than yours) ass.

Victorias Secret Models Diet
The girls also have their tricks to look fabulous as nutrition and workout is in fact the key to the Victoria’s Secret models’ diet.

Giselle Bundchen and co-angels, as Heidi Klum, Adriana Lima or Miranda Kerr swear by a complex exercise plan and a balanced nutrition system. This helps them to be constantly in shape. The main aim of the Victoria’s Secret models’ diet is to avoid processed food, instead they pamper their organism with lots of vegetables and fruits. Organic food, in the form of delicious salads is very important to offer hydration to both skin and the whole body.”

victoria's secret models diet

Heidi Klum – after pregnancy, the model adopted the New York Body Plan diet. It promises a radical makeover only in two weeks. Alcohol, bread, dairy products and sweets are totally forbidden. The max intake of calories must not cross the 1200 barrier.
The Victoria’s Secret model’s secret in fact is to have a meal every three hours. Metabolism is this way kept busy, Heidi’s organism is constantly working, as a result it effectively burns the extra fat. Eating after 8 P.M. is a great no-no for the Victoria’s Secret nymph. When it comes of snacks, apples are her favorite, to fight the starvation crises. The protein content of the fruit will keep you stuffed until the next meal. Moreover, you’ll benefit from vitamins and minerals, that act as antioxidants.

Post image for Victoria’s Secret Workout and Diet: Alessandra Ambrosio, Heidi Klum, Adriana Lima, and Doutzen Kroes

Doutzen Kroes is an avid jump roper, and that is great, great cardio to do!  Here’s a jumping rope workout routine.

I recently read a couple interviews of Justin Gelband who has developed what might be called the Victoria Secret model workout routine.  Justin is a trainer who has helped numerous models get in shape without resorting to over-the-top tactics.  I think a lot of his tips can be used in a good exercise plan for women.  Heck, even men could probably take away a few ideas!

Goal Setting

Justin is very realistic in his approach to training Victoria’s Secret models.  He treats each model uniquely and individually.  There isn’t one workout approach that will be effective for everyone.  He acknowledges that everyone has their own trouble spots and goals to get a near perfect body.  Justin even admits that most Victoria Secret models weren’t necessarily born with ideal bodies.  A lot enjoy eating just as much as the next person and have just as many insecurities as the average person.

Victoria Secret Model Workout Routine

Whether you’re male or female, the key to an effective workout routine is intensity.  In my opinion, the more intense your workout, the better results you’ll get.  Obviously this may result in injury if taken to the extreme, but generally speaking, a short, intense workout will help you burn fat while adding or maintaining muscle.

Some of the key tweaks Justin incorporates into the models’ workout routines are that he focuses on “lengthening and strengthening.”  He doesn’t think the models should bulk up so avoids most direct leg training.  In his opinion, lunges and other exercises involving leg weights have no place in a model’s workout routine.  Even plyometrics and stair running are barred.  Finally, he only allows the girls to use 5lb weights.

With all these limitations, what does a Victoria Secret model workout routine include?  Mainly exercises that feature resistance bands, a Bosu ball, and the occasional boxing workout or Pilates routine.  The goal of these is to “promote balance and stability” while working a variety of muscles that improve posture and core strength.  Generally, the workouts range from 45-75 minutes and are done 3-4 days per week.  The actual exercises are varied often to avoid boredom and focus on toning the hips, inner thighs, and stomach.


While it is unrealistic to try and look as great as these girls do, this advice is beneficial for anyone trying their best to look their best 🙂


Sites cited:

Best Health Websites for Advice, Tips, Recipes, Workouts, Etc.


"Oh yeah poppin' out babies n.b.d"

There are a lot of great healthy lifestyle websites (and I mean a Lot..) but I have a couple that I really like for an workout tip or healthy snack. Also, even just reading about healthy things inspires you and makes you more conscious of your own lifestyle choices. Self and Fitness magazines’ websites give you a lot of the same great tips as the magazines do, but you don’t have to buy them. They also show the gorgeous models so you can feel sufficiently inadequate, but for free!

Health and Shape are also great resources  and all of these magazines have celebrity articles, which inspire. However, I really like a few websites that are web, not magazine, oriented. FitSugar is a great one, and I recently started reading Fit-Bottomed Girls. It is witty and beneficial. Both of these websites have so much great information its hard to pick one or two articles, but I really appreciate Fit-Bottom’s dvd reviews, because I’m shopping around for a great Yoga dvd. Also, I liked this article, which helps strength training beginners, like me, work on our form. Especially the shoulder press, which I feel I may have been overdoing as of late.

Another article I read recently is the one on soy and almond milk… I drink so much moo milk and I’d have to say I’m moderately obsessed with skim milk and have been since I was a behbeh.. but my dad drinks almond milk and Steph (my sister) drinks soy milk. I bought soy milk once last year, and it was ******* gross. I think I may have tried the wrong kind though, because Steph swears by it. Maybe it’ll be the next move I make in opening my healthy horizon 🙂

So back to my point .. check out these websites!

P.S. – I’ve attached the cover girl of Shape this month .. the only Kardashian I like .. and I actually love/am obsessed with Kourtney. I think I have a ‘type’ for my girl crushes. Rachel Bilson (Sum Roberts), Mila Kunis, Kourtney Kardashian. Less like a crush, more like I want to be them.. *sigh*. Here’s the video behind her shoot.