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Pressed For Time? Try This Quick 4-Minute Workout!

| Filed under: Exclusives!Q&AFitnessJennifer Cohen

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One of the most common barriers between a person and a regular fitness routine is time.

A FitPerez reader named Carlee doesn't have much of it and wants to know the most effective exercise she can do while devoting the little amount of time she can, asking:

Perez! Love your FitPerez site!

My question is: If I'm pressed for time, what is the best type of exercise I should be doing? I work a busy 9-6 job and when I come home I have absolutely NO drive to work! If I had one type of exercise to do when I only want to spend 25-30 minutes, what would that be? Also, I'm definitely NOT a morning person, so waking up early to work out is not something I'm really great at.

Thank you! By the way– you look great!

Thanks for the support, gurl!

To answer your question, we consulted Jennifer Cohen — one of the best trainers we know — who says:

Okay Carlee, I have something even a busy lady like you can make time for: a 4-minute workout!

First, try mountain climbers. Get in a push-up position, on your toes with your back flat. Bring your left knee up to your chest, and then bring it back to your original position. Repeat with the right knee. Alternate as fast as you can for 20 seconds, then rest for ten. Next, stand up and run in place, bringing your knees as high as you can for as fast as you can for 20 seconds, and rest for 10. Repeat this 4 times to get an intense workout in a super short amount of time. Do this as soon as you get home after work!

Hope that helps! If you've got a question for Jennifer, tweet her @JenCohenNGR or write us at Tips@FitPerez.com!

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Halloween Pumpkin Carving Tips

| Filed under: Exclusives!FoodRecipesJennifer Cohen

Jennifer Cohen new pic

After you carve a pumpkin, save the guts!

Pumpkin seeds are packed with protein, at 12 grams per cup and 12.4 grams of fat per cup. A half a cup is an easy snack that, like almonds, can fill you up and keep you energized.

Watch out though: only eat whole, roasted pumpkin seeds - buying a bag of kernels will QUADRUPLE your calories and fat, making it not worth it at all! Read the labels and MAKE SURE you're getting whole seeds, or make them at home.

Here's a simple recipe for pumpkin seeds:

- When you carve your pumpkins, rinse out the guts from the seeds in a bowl.
- Preheat the oven to 300* F.
- Toss seeds in a bowl with light vegetable oil and a pinch of salt.
- Spread seeds in a single layer on a baking sheet and bake for 45 minutes or until golden brown.
- Let cool, serve.

Tip: Divide up a small handful of seeds into zip-lock baggies to grab as a snack on the go. Depending on the size of your pumpkin, you can have seeds until Thanksgiving!

Want more tips from Jennifer? Tweet her @JenCohenNGR or write us at Tips@FitPerez.com!

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Advice For Avoiding Excess Halloween Candy Calories

| Filed under: Exclusives!DietsFoodHealthFamilyAdviceJennifer Cohen

Jen Cohen New pic

Picking at the Halloween candy stash can EASILY add 500+ calories to your day! Resist temptation and save up your points; pick ONE holiday treat and take your time to really enjoy it.

Stick with a candy apple. They're big so you can't just pop it in your mouth, and they take a long time to eat so your enjoyment lasts longer. You're still indulging but it's the lesser of many evils!

I've ranked some of the season's top treats, and how long you would have to take your kids Trick or Treating to work them off:

Mini Snickers- 42 calories each (and that's the TINY ones!) - 15 minutes
Candy Corn - 150 calories for a small handful - 50 minutes
Candy Apple - 215 (small apple) - 1 Hour 10 minutes
Popcorn balls - 1 Hour 15 Minutes
Reeses Peanut-Butter Pumpkins - 1 Hour
Pumpkin Spice Latte - 2 Hours
BAG of fun-size Milky Way bars- 5 hours

*Note: At burning 3 cal/minute (190/hr) for a 150lb person walking 2mph.

Want more tips from Jennifer? Tweet her @JenCohenNGR or write us at Tips@FitPerez.com!

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Managing Your Heart Rate While Running

| Filed under: Exclusives!Q&AFitnessRunningCardioJennifer Cohen

Jennifer Cohen Q & A

To get the best results while working out, managing your heart rate is key. After all, it is not just the AMOUNT of exercise you do that matters, but the INTENSITY at which you do it!

Heart rate monitors are useful technology designed to help you make sure you're exercising at an optimal heart rate somewhere between not too high and not too low.

Amber from El Lay is seeking advice on heart rate monitoring, so she wrote to the woman who knows them best, Fitperez trainer Jennifer Cohen, asking:

Hey Jen,

Thought you could help me as I know you are the spokesperson for Polar Heart Rate Monitors.

I've been working out for the last three years. I'm about 5'11 and weigh around 170. I've noticed that it doesn't take much to get my heart rate up to 160-170 bpm and i can sustain that for an hour but i'm exhausted after the workout. I thought that the fitter you get the lower your rate gets. I haven't noticed it. am I doing something wrong?

According to Jennifer:

If you're running for an hour on the treadmill, take note of your distance covered in that hour, and your average pace. If you run outside, use the heart rate monitor to calculate your distance.

Are you running farther for that hour than you were before? Is your average pace improving? If you're doing the same workout, you'll need to look at all these factors - heart rate, distance and intensity - to gauge just how much you are improving.

Monitor those factors - and your heart rate - for a few weeks and write back!

If you've got a question for Jennifer, tweet her @JenCohenNGR or write us at Tips@FitPerez.com!

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How To Tone Abs Without Losing Your Body's Curves

| Filed under: Exclusives!Q&AFitnessAbsJennifer Cohen

Jennifer cohen

Everyone wants a six pack, but not everyone wants to lose their curves! In fact, thicker legs or a bigger butt can sometimes be a person's sexiest feature!

FitPerez reader Alex wants to tone up her midsection, but be careful not to lose too much weight on other parts of her body in the process! She wrote to celebrity trainer Jennifer Cohen for some help, asking:

Hi Jennifer,

Quick question for you - I have been doing lounges, crunches and squats. I want firm abs while keeping a thick lower body-thighs and butt.

What can I do to keep a thick lower body while firming my abs?

According to Jennifer:

2 things you need to remember - you can't spot reduce and you have to work with your body type.

You can firm up your abs by making healthy diet choices and doing overall cardio workouts to reduce your body fat, and doing core-strengthening exercises, like crunches and push-ups, with twisting-motion exercises to target your waistline. For your lower thighs and butt, lunges will keep those muscles toned and active. Again, it all depends on the body you're working with - you want to aim for a healthy, fit life, and to look like the best YOU.

Click here to see a few exercises for your waistline in one of my videos, "Great At Home Workout for Curvy Bodies".

If you've got a question for Jennifer, tweet her @JenCohenNGR or write us at Tips@FitPerez.com!

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