Hi, Rachael, I'm Sharon from Manhasset, New York.
I play tennis twice a week,
and I work out at the gym four to five times a week.
I start out with a green smoothie in the morning.
I eat salads for lunch
and chicken and fish for dinner with vegetables.
I stay hydrated with water,
but I'm not a natural water drinker.
I like my decaf coffee and my prosecco,
and I still seem to have about five to seven pounds
that keeps following me around,
and I seem to hit a plateau.
So I'm looking to you for some help and some guidance
in how I can better myself.
(audience applauds)
Alright.
Don't say it, don't say it.
Sharon, you know what our thought bubbles.
All of us are like, "What is she talking about?"
(audience laughs)
You're like so healthy, you glow.
I wish I only had five or seven pounds
following me around.
I know, right, no, seriously, you look beautiful,
and it sounds like you work very hard at your fitness level.
I do, I do. You're committed to it.
I'm very committed to it.
I'm very passionate about my tennis, about my workouts,
but like I said, I think I hit a plateau,
and I wanna lose. You gotta change it up.
I have to change it up.
I have to do something to change it up.
You know what's interesting is that,
I mean, we're making jokes about it,
but people are always complaining
about those last five to seven pounds.
My next book needs to be, by the way,
about five to seven pounds! Five to seven pounds.
We'll do it together.
But the idea is not that you're doing something wrong.
You need to do different right.
The things you did were great, but what I wanna do
is show you something called a fitness pyramid.
Hold on, what's a fitness pyramid?
Okay, well like the food pyramid gives you the amount
of food you consume and a relative basis.
You consume a lot of this, less of that, less of that,
very small amount of something.
Same thing with the fitness pyramid.
Okay, so the idea is that we wanna go
into increasing amounts from top to bottom.
So we start off with the low-impact exercises,
which is the smallest amount of things you should do.
Walking, swimming, yoga, I say small,
meaning that if you're de-conditioned
or you've been on the couch for a long time,
obviously this is very important.
But as you get more advanced,
you wanna increase your way down the pyramid.
So stretching and rolling, stretching is very important.
People tend not to stretch before they work out,
which causes injuries,
but also people forget to stretch after they work out,
which leads me into foam rolling.
Foam rolling is the use of a little foam roller
that will help relieve some of those tense spots
in your body, those aches, those pains that won't go away.
I have to tell you the older you get,
the more essential that is. Absolutely.
I love foam rolling.
So Curtis and I are gonna try this.
Curtis, come on over here. Oh, are we?
We got some--
(audience laughs)
You take that one. Well I'm in a skirt,
so I'm taking a hard pass on that.
Okay, so this is the smooth foam roller,
but they do, that's one way of doing it.
This is a smooth foam roller.
They do come with little nodular spicules,
which actually will be nicer
to give a deeper tissue massage.
So we're just gonna do our calves first,
so we set it down like this.
We get down very easy like this, okay?
Put it to our ankles, right here.
There you go.
Now, our hands to our side,
and we just roll like this.
See how nice that is?
No, they feel great.
They feel really good.
And then, if the pressure's not enough on one calf,
you just cross the leg to get more pressure
on that particular calf.
It gives you more pressure.
Not bad, right? Yeah.
Now, we can do almost the whole body,
but we're just gonna do the back next,
so we're gonna put it right behind us like so, okay,
underneath our lower back, our lumbar spine.
Okay, now we're gonna stretch out like this,
and then we're gonna pick up and then roll like this.
Oh, this feels good.
Yeah, I know, my husband and I both do this at the gym.
And that's why he's on top of the pyramid.
We do this every morning, it's really good.
I can feel it, doc, I can feel it!
There you go. (audience applauds)
All right, all right, here we go.
So that's our foam rolling.
Let's come over here.
So HIIT, which is high intensity interval training,
which is high exertion alternating with low exertion,
so you go back and forth, back and forth.
That's what I do most often.
You and I have done it together before, right?
That's what I do whether I'm on the stairs, elliptical,
or the treadmill.
I use the setting that has high to low, high to low.
Sharon, it's the best exercise.
Rather than doing steady state, same time, same amount.
High interval training. High interval training.
And lastly, strength training.
It's very important for strength training
because people don't realize
that when you build up lean muscle mass,
you increase your metabolism,
but you also increase your coordination.
So Curtis, I'm gonna have you take those dumbbells.
Yes, sir. Okay, great.
Come on over here.
Okay, great.
Now, two simple things with your dumbbells.
These are 10 pounds cause Curtis is a big guy.
You can use five pounds.
I want you to take your arms.
Put them at a 90 degree angle like this,
and simple curl up.
There we go, there we go.
Up.
Yeah, there you go.
Look at those bi's, see, there you go.
Now, a little tweak, we're gonna do straight presses.
We're gonna go up here, turn, and then all the way up.
There we go.
There you go, see, there you go!
(audience cheers)
(air whooshing) (chimes twinkling)