Meet Menco

See the guy in the middle? That's my collegue Menco. Every saterday we teach a class in the park called 'So You Wanna Be An Athlete..." It's an intense full body workout that covers agility, speed, power and strength. As a former American Football player, Menco is no stranger to train the body to its full potential.

Here's Menco's simple, but highly effective beach workout. The only fitness tool you need is an empty backpack!

"Go to the beach with an empty backpack, fill it with sand and carry it on your back while running in bare feet in hard sand, loose sand and the water. Especially the bare feet running in loose sand will give a boost to your joint stability. Mix it up with some swimming and finish with a few sprinting exercises in the sand dunes."

Gay Gym Culture

Finally took the time to read 'Muscle Boys, Gay Gym Culture'. Although I work out at the main gay gym in Amsterdam for more than a decade, it turned out I still had a lot to learn about the secret world of muscle boys, poz jocks, circuit boys, athletes, muscle bears and muscle daddies, the use of steroids, human growth hormone and what goes on in the locker room. The book covers the history, sociology and influence of bodybuilding and offers an in-depth look at gay body culture.

Meet Mauro

Mauro and I used to work at the same gym. In the weightroom we could always tell when Mauro's shift started. The music changed and with that the whole atmosphere. We sure did miss Mauro when he moved to Paris and New York. But he made his way back to Amsterdam and although he's pursuing a whole different career now, he's still a regular at the gym. I asked him to send me a playlist of his favorite workout music. So here it is:

Make Me (Ralphi Rosario Martini Club Mix) Janet Jackson 7:44

Why Don't You Love Me (Jump Smokers Remix) Beyonce 3:40

Million Dollar Bill (Freemasons Club Mix) Whitney Houston 8:10

Telephone (DJ Dan Extended Vocal Mix) Lady GaGa & Beyonce 5:58

We Break The Dawn (Lost Daze Club Remix) Michelle Williams 6:13

Heartbreak (Make Me A Dancer) (Full Length Club Mix) Freemasons feat. Sophie Ellis-Bextor 9:21

Did You See Me Coming (Ralphi Rosario Club Mix) Pet Shop Boys 8:03

With Every Heartbeat (With Kleerup) Robyn 4:13

Ego (Ego Slang Club Mix) Beyonce 6:19

Make Me (Bimbo Jones Radio Edit) Janet Jackson 3:21

Love Sex Magic (feat. Justin Timberlake) Ciara 3:43

Like A Virgin (Aaron Darc Remix) Madonna / Aaron Darc 7:04

Time Stood Still (Aaron Darc Remix) Madonna / Aaron Darc 7:45

Until The End Of Time (Jason Nevins Mixshow) Justin Timberlake 5:43

Attending the World Spinning and Sport Conference in Miami with my Spinning collegues from Amsterdam

Meet Robyn

Robyn Ward lived in NY when she discovered the IntenSati workout and was instantly hooked. When she moved to LA, she found out there were no gyms teaching this method. So what else to do then bringing IntenSati to LA herself?

Living in or visiting LA? Here's this weeks IntenSati classes:

West LA w Robyn
Wed at 630pm
FitDimensions
11980 San Vincente
Members: Free / Non-Members: $20

HOLLYWOOD w. Ravenna &Sam
Rav: Mon/Wed @ 9am
Sam: Tue @ 10 Sat @ 11
IDA (International Dance Academy)
6755 HOLLYWOOD BLVD, 2...ND FLOOR
$2 parking at Kodak Theateras
Class is FREE
(donations are humbly accepted but NEVER required)

CULVER CITY w Hollly ****NEW WEEKLY CLASS****
Thursday, may 6, 7:15-8:15 pm
Your Neighborhood Studio
3625 Hayden Avenue, Culver City, CA 90232
www.yourneighborhoodstudio.com

SHERMAN OAKS w Dee
Saturdays 9 AM – 10AM+
The Rhythm Room
14261 Ventura Blvd
Sherman Oaks, CA 91423

Kick ass boxing shorts

Love this kick ass boxing shorts by Joya!

Meet Darren

After years of traveling back and forth between London and New York, Darren decided to enjoy life at a more relaxed pace. So where else to go but Amsterdam? Slowing things down a bit, sure doesn't mean he's slacking on his workouts. I met Darren at the gym and how he just loves to feel the burn! We work out together on a regular base and it's kinda of a thing between us to do only the most grueling exercises. Besides our weekly hour of fun, this is how Darren stays in shape:

"I like to mix up heavy weights-low rep sessions along with low weights-high reps to build/bulk and define all at the same time.
BootCamp classes are one of my favourites mixing a cardio and choreography....You sure feel the burn! Rest days however are just as important as gym work out days. Early nights and plenty of sleep I feel are very important for the mind and the body."

Meet Karine

No rigid diets, no cutting out the carbs and yes you can have your glass of wine and eat some chocolate too! As a nutritionist/food journalist, Karine recently published a book on how to loose weight by enjoying your food. Wholefoods that is.

Besides a healthy diet, Karine also promotes exercise. Here's how she stays in shape:

"Twice, sometimes three times a week I go to the Kennermerduinen for running up and down the sandy dunes. Next to that, I do yoga once a week ad hit the gym twice a week and do all kind of exercises with free weights. Sometimes I hire a personal trainer to shaken things up a little. I stay active in daily life by never taking the car, always using my bike to run errands."

Hollywood Hills on a treadmill

During my trips to LA, I go to Runyon Canyon every morning. It's my favorite place in LA for a power walk: hot bodies, cute doggies and some serious celeb spotting while hiking to the top. Since the Netherlands is just as flat as can be, I came up with this treadmill power walk workout. Trust me, it will make you sweat!

You can do this 30 min. treadmill workout by itself or after your weight lifting:

Choose ‘quick start’ and set the speed @ 5-6 km./hr
Walk straight up, shoulders back and don’t hold on to the display or handles!

With every minute you add 1% incline untill you’re at 15% incline and then you decrease the incline every minute by 1%.

During this power walk, you can use lightweight dumbbells to give your workout an extra boost.

Meet Violet

A few weeks ago, I met and trained with NY-based elite Fitness Professional instructor and Martial Arts expert Violet Zaki. As well as being a Certified Fitness Instructor, Violet has a black belt in Seido Karate, is a competitive contact fighter and Global Fitness Ambassador for Adidas. Violet shares her passion for fitness via high-impact workout DVDs, her weekly teaching schedule at Equinox Fitness — one of the hottest clubs in the country, TV guest appearances, motivational speaking events and contributing journalism articles to various magazines including Self and Shape. She has taught her style of innovative, challenging, and high-energy workouts to fitness lovers, celebrities (ao Beyoncé, Jody Foster and Drew Berrymore) and a conference of 250 Pan-Asian instructors at the 2008 Adidas Fitness Academy event in Seoul.

Wanna work out with Violet? Check the Womens Channel of Adidas.tv

Meet Marcel

It has been over 10 years since my former gym buddy Marcel left Amsterdam and moved to Chicago. Hasn't change a bit though- gorgeous, ripped and genuinely nice as ever. Here's how Marcel stays in shape:

"As for my cardio I play volleyball, indoors and on the beach. I do weight lifting three times a week, working on each muscle group once a week. Then there is my weekly yoga class to stay flexible and my ritual of doing 2 x 40 lunges, no added weights, once a week. This truly works miracles for my butt and mid section. I don't even have to do abs! Chicago is a perfect city for the sport lover. It's such a great city with its beaches and a lake that looks like an ocean. I believe it has one of the largest beach volleyball leagues in the world. Correct me if I am wrong. People play all kind of sports along the water front which is all public park. Its a park and a path that stretches for 10 miles. You'll find runners, bicycles, roller blade, tennis courts, basket ball courts, baseball fields, golf, soccer fields, football fields, frisbee, skateboard half pipes. You name it it is all there! "

Fit To Flex

Following the success of JUKARI Fit to Fly, Reebok and Cirque du Soleil have launched a new workout: JUKARI Fit to Flex. Supermodel Helena Christensen (41) promotes the workout which is all about getting strong, yet flexible by flowing movements.

Find out more at www.reebok.com

Energy drink for your feet

So this is kinda cool. The zig zag shape outsole of this Reebok sneaker absorbs the impact of heel strike and sends a wave of energy along the length of the shoe to help propel you forward with each step. “The energy drink for your feet”.

Meet Sita

Having her own fashion label Guinea Pig Galore and one of the coolest fashion shops in Amsterdam, named Open Shop, Sita is in the media quite a lot. Even the Japanese press found its way to Open Shop! Besides all that, Sita is also a great aerobics teacher. Here's how she stays in shape:

"I stay in shape by eating lots of fruit, veggies and fish in small portions, 6 meals a day. I recently quit eating bread, I feel so much better and less bloated. I love chocolate as well and I don't believe in depriving yourself from anything you love. I work out 10 hours a week. I love push ups, steps and spinning. Working out made me a stronger person, both physically and mentally. It just makes me feel good and powerful. I love teaching aerobics and teaching people how to benefit from exercise. People that just start working out are my favorite, I love to make them feel confident about themselves and the exercises. Your body can handle a lot more than you initially think!"

How Kristin Davis Stays Fit and Slim

Wanna know how Sex & the City actress Kristin Davis stays in shape? Read it in Fitness Magazine's article- plus Kirsten's fav' exercises and workout playlist!

How Kristin Davis Stays Fit and Slim
photo: Fitness Magazine

Meet Juri

As a vegetarian it's quite a challenge to build muscles. Actor Juri Klaric is the living proof though that it can be done. Short but intense workouts, rest and figuring out how to meet your proteïn needs without killing an animal is the key to his athletic body. I can honestly say his organic cooking skills are amazing!

Beginner-Friendly Kettlebell Workout

Wanna start training with kettlebells? Fitness Magazine made this beginner Beginner-Friendly Kettlebell Workout. Give it a swing!

photo: Fitness Magazine

Gym in a shoe

A week ago Reebok sent me a pair of EasyTone sneakers. The stability balls under the heels and forefoot create a natural instability which are supposed to force muscles to adapt and encourage toning. Reebok promises 28% more gluteus maximus muscle activation, and 11% more calf and hamstring activation. Helena Christensens shows of her legs to proof just how effective the sneakers are. So I did some serious power walking in rainy Amsterdam on my EasyTones and actually did feel more muscle activation in my legs & butt. Still a long walk from Helena's legs though...

photo: Reebok

Oprah on fitness:

There's no easy way out.
If there were, I would have bought it.
And believe me, it would be one of my favorite things!
-Oprah Winfrey