Want Legs Like A Dancer?

Want lean and toned legs like a dancer? Try the PLIE SQUAT!

These squats work your inner thigh as well as your gluteus minimus (side of the butt)

HOW TO:

• Stand with legs wider than shoulder width with your toes turned out slightly. 
• With your back straight, bend your knees to lower yourself until thighs are parallel with the floor (or as low as your flexibility will allow) while keeping your heels on the floor. 
• Pause then slowly raise to your starting position. 

**Want to Take it Up a Notch?  Add weights to your hands.  You can hold them by your side the whole exercise or curl them as you raise back to the starting position.

Operation: Beach Body Week 2

I apologize for the late post.  I was having some difficulty with my Blogger account.

I hope everyone had a great week of Body Weight Squats and Calf Raises! This weeks exercises target the core.  So, after completing your squats and calf raises, do 25 of these two exercises. Let me know if you have any questions!

WEEK #2

25 Bicycle Crunches

25 Seated V- Ups

Bicycle Crunches target your obliques (side abdominal muscles)

HOW TO:

• Lie flat on the floor with your hands behind your ears.
• Raise your legs to be 6 inches off the ground and raise you shoulders so your arms make a wide "V"
• Use your abs to bring your left elbow to your right knee and your right elbow to your left knee.
• For more of a muscle burn, do these slowly.
• To get some cardio during this exercise, do these faster.

MODIFICATIONS

**Experienced Bicycle Crunchers: Lower your legs to be 2 inches off the ground**


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Seated V- Ups: target the rectus abdominis (six pack muscles), the transverse abdominis (muscles along side of stomach) and the quads

HOW TO:

• Start in a seated position with your hands on the floor behind, elbows bent with fingers pointing towards your body.
• With your legs together,  lift them 2 inches off of the floor leaning back slightly
• Squeeze your abs and pull your knees into your chest then extend them straight out without letting your feet touch the floor
• Make sure to inhale while knees are at your chest and exhale while legs are extended

Modifications

**Experienced V-Uppers:  Hold legs extended for a count of 5 before pulling the knees into your chest

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Do one set of these 2 exercises every day along with the exercise from last week.  IF you are unable to finish all 25 of any of these exercises DON'T BE DISCOURAGED! Do as many as you can and try again every day! You will be surprised how fast your body adjusts.  Don't forget to stretch a little before and after doing these and all exercises - this will cut down on muscle soreness.

I look forward to hearing about your progress throughout the week!

**All pictures found on Google

Join us THIS Saturday!

Step Up Your Core Stregnth!

The "Stability Ball" is a staple piece of equipment that I use with ALL of my clients during our training sessions - no matter age, body type or athletic ability.  Doing exercises on the stability ball,  (also called the fitness ball or swiss ball) can intensify almost any exercise!  For example,  I use the ball instead of a workout bench for exercises like "Chest Flies" or  "Chest Presses" - by doing this my clients aren't only getting the benefit of the exercise but also in their core by having to balance and hold their bodies up.  A stability ball can be purchased at Target, Walmart etc...for a minimal amount of money but the benefits to your health and fitness goals are priceless!  These balls come in all different sizes and some can support up to 700 pounds.  For beginners, I would recommend a larger ball (75cm) which will be easier to balance yourself on.

There are a zillion different ways to use the ball but these are a few of my favorites....


Standard Crunch

• Make sure to place the ball on the small of your back
• Support your neck with your hands without pulling your neck
• Let your abs do all the work!

Stability Ball Push-Up

• Make sure to place the ball on your shins  with your legs slightly apart
• Bend your arms at a 90 degree angle 
• Don't forget to keep your stomach tight!

Stability Ball Lunge (with or without weights)

• Make sure to start with your feet shoulder width apart and place the top of your foot on the ball
• Drop your knee straight down towards the floor
• Keep your back straight and stomach tight!

**All Pictures were found on Google**

DON'T BE DISCOURAGED!

Operation: Beach Body! Are you in?

So.....the weather is getting warm and the time has come to finally get rid of all of those extra clothes.  Are you ready for that? Do you feel good about your body? We could ALL use some toning and strengthening.  OPERATION: Beach Body will do that for you!!




Operation: Beach Body will introduce two exercises a week that will target a part of the body. Exercises should be done daily! Each week we will build on the last week's exercises. By the end of the 6 weeks we will have completed a full body workout AND have the blueprint to a healthier new you! I guarantee that if you stick with this program for 6 weeks you will have more energy and renewed motivation to live a healthier lifestyle. WHO'S IN? 

WEEK 1:

25 Body Weight Squats 

25 Calf Raises  

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Body Weight Squats target your quads, butt, hamstring and abs.

How To:

• Start with feet shoulder width apart
• Hold your arms straight out in front of you during the whole exercise (try not to let them bend)
• Lower your body as low  you can by pushing your hips back and bending your knees (hips should be far enough back so that your knees stay behind your toes)
• Keep your back straight and all weight on your heels (quick check: you should be able to wiggle your toes at any point during the squat)
• Pause with your knees bent for 3 seconds then raise back up to starting position

**Modifications** 

Beginners:  To ensure you are using proper form,  use a chair behind you during the squat. Your butt should brush the chair (try not to sit fully). 

Experienced Squatters:  Hold your arms straight up over your head. 

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Calf Raises target your calf muscles (soleus and gastrocnemius)

How To:

• Start by facing a wall (or back of a chair) for balance with feet shoulder width apart
• With hands on wall or chair, raise your heels as high as you can until you are on your toes (all of your weight should be on the balls of your feet)
• Hold this position for 3 seconds then lower the heels back to the ground

** Modifications**

Experienced Calf Raisers:  Stand on the edge of a step with heels hanging off of the step then raise up to your toes - please hold railing or wall for balance

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Do one set of these 2 exercises every day. IF you are unable to finish all 25 of either of these exercises DON'T BE DISCOURAGED! Do as many as you can and try again every day! You will be surprised how fast your body adjusts.  Don't forget to stretch a little before and after doing these and all exercises - this will cut down on muscle soreness.

I look forward to hearing about your progress throughout the week!

 

Impress Yourself!

10 Exercises for Sexy & Toned Legs!

IF you are interested in having toned, sexy legs...this workout is for you!  These exercises will have you ready for short shorts and sundresses in no time! No equipment or fancy gym necessary!  Do 2 sets of these 10 exercises, 3 days a week and watch the transformation! 

1.   10  Forward Lunges (works the quads, butt and hamstrings)

• Make sure your back stays straight and you chest stays up. 

2.   10 Plie Jumps (works the inner thighs, quads and butt)

• Make sure your feet stay turned out and only go down as far as your flexibility allows

3.   10 Reverse Lunges (works quads, butt, hamstring and hip flexors)

• Make sure to keep your back straight and to step straight back to drop the knee.  Also make sure the front heel stays on the floor.

4.   10 Squats  (works quads, hamstrings and butt)

• Make sure you sit your butt back like taking a seat to ensure you knees stay behind your toes. Also be sure to keep your back straight and chest up. 

5.   10 Side Lunges (works quads, glutes, obliques, calves and hamstrings)

• Make sure you keep your chest up, back straight and abdominals tight - this will help with your balance. Also, pay attention to the knee of the lunging leg - you want it to bend in the same direction the toes are pointing - and to ensure the knees never goes over the toes.

6.   10 Glute KickBacks (works butt and hamstrings)

• Make sure your back stays flat and parallel to the floor. When knee is up, try to push the heel towards the ceiling.

7.   10 Single Leg Bridges (works butt, hamstrings and abdominals)

• Make sure to keep your abdominals tight and to not let your back sag. 

8.   10 Side Lying Leg Lifts (Works outer thigh, butt and hamstrings)

• Make sure you keep your body in a straight line without rolling forward or slumping your shoulders forward. Also, only lift your leg as high as you flexibility will allow and don't let the foot touch the ground when coming down.

9.   10 Squats (2nd Set)

• Try to hold the squat for 3 seconds before returning to a standing position

10.   10 x 10 Second Wall Sits (works quads, abdominals)

• Make sure that your feet are shoulder width apart and your abdominals are tight as you are holding your position

**For exercises done on one leg or side at a time - do 10 on each side or leg. 

**To make the standing exercises more difficult, hold dumbbells in your hands.  

Choose short term pain...

Are Your Arms Ready For The Summer?

Summer time looming is definitely motivation to make sure your arms look sexy and toned.  Feel confident while wearing tank tops, halter tops and bathing suits.  Follow the workout below and you will be on your way!!

Perfect Arm Program:

• 10 pushups
• 21's Bicep Curls (7 full bicep curls, 7 curls 1/2 way up, 7 bull bicep curls)
• 10 Shoulder Presses 
• 10 Tricep Dips 
• Sit on a chair with hands next to you, slide butt off of the chair leaving hands in place, bend your elbows to 90 degrees while lowering your butt towards the floor (without touching).  Use your triceps to push you back up with arms straight - this is 1 tricep dip.
• 15 standing Back Rows: 
• Stand with feet shoulder width apart.  With dumbbells in hands, bend forward from the waist holding the abdominals in and keeping your back straight.  Make sure your shoulders are back and down (not up by your ears) with arms extended out and down towards the floor.  Focus on using your back muscles as you bring your elbows up (like trying to elbow someone behind you) then extend your arms back towards the floor - this is 1 row.
• 15 Lateral Shoulder Raises:
• Stand with feet shoulder width apart.  With dumbbells in hands by your side (palms face in towards your thighs.  Focus on using your shoulders and raise your arms up and out to the side (making a "T") with your palms facing the floor - that is 1 shoulder raise.
• 10 Pushups
• 15 Tricep Extensions:
• Stand with feet shoulder width apart.  With dumbbells in hands, bend over from the waist keeping the back straight and shoulders down.  Keeping the arms pressed to your side, straighten the arms from the elbow until extended straight behind you. Return arms to the start position - this is 1 extension.

Repeat this program 3 times.  These exercises would go great with your favorite cardio workout!

Benefits of Squatting!

Doing squat exercises are a complete lower body workout. If squats are done correctly,they will work the major muscle groups of the butt, hips and thighs. Squats are a very versatile exercercise - they can be done anywhere with or without weights or other equipment.  The following are some benefits of doing squats:

• Tones the legs: squats work the quads, hamstrings, and calves - these muscles are responsible for toning and strengthening the legs. Do the squats slowly to intensity the exercise!

• Lifts the butt: Squats are the PERFECT exercise for the glutes which help tighten and lift the butt! To intensify this effect, give the glutes a squeeze when returning to a standing position!

• Strengthens the core: Squats engage the core muscles (abdominals, hips, back).  These muscles are responsible for stabilizing the body during the movements of the squat.  Squats can help to tighten and you abdominals resulting in a flatter abdomen and stronger lower back.  Keep you abdominals tight while squatting to increase this effect!

• Increases Flexibility: Squatting increases flexibility in your joints.  The ankles, knees, hips and lower back are all used while squatting.  Use proper form (below) to avoid injury.  You should not feel any pain in these areas while squatting.

HOW TO SQUAT:

1. Stand with your feet hip width apart.
2. Tighten and pull in your abdominal muscles.
3. Lower your body as if you were going to sit in a chair. Keep the motion slow.
4. Stop when your legs are parallel to the floor.
5. Stay in this position for a few seconds.
6. Now press down onto your heels and slowly rise back up to a standing position.

** Use a chair behind you until you feel comfortable. Start with sitting in the seat then gradually start to brush the chair with your butt.**

Want to increase the difficulty? Add weights!

• Try holding dumbbells at shoulder level or a weight bar across your shoulders.
• You can also use one dumbbell - hold it in front of you with both hands while squatting

**It is especially important to use proper forms while squatting with weights. Make sure to keep your knees aligned with your feet and do not squat lower than the point where your thighs are parallel to the floor.** 

Squatting is a lifestyle exercise! You squat anytime you pick something up from off of the floor or take a low seat. Pressed for time to exercise?  Anytime you go to do those things,  take the opportunity to do 10 squats a few times a day!! 

I'M POSSIBLE!

The first step in any fitness regiment is believing in yourself and your goals!

Operation: Get Healthy!

You CAN Do It!

Lifestyle changes are extremely difficult and sometimes terrifying.  Give it everything you've got and things will have no choice but to work in your favor!  Know that you are doing your very best every day no matter what!

Sleep your way FIt!

Being "Fit" consists of 3 components.  Eating right, exercising and getting plenty of rest.  Rest means sleep :)  Something most of us don't get enough of and take the benefits for granted. Sleep is important to your overall health and plays a huge role in your fitness regiment.

Sleep allows the muscles to repair and rebuild.  When you work out, the muscles are breaking down - this is not a bad thing  but these muscles need rest to recover properly. While sleeping, your muscles get more blood and oxygen to help in the rebuilding process.  Continuing to work out and not get the proper rest could result in injury.

Some recent studies have shown that lack of sleep can cause weight gain.  GASP! Exactly.  There are two hormones that are at the source of this study, ghrelin and leptin.  Ghrelin is the hormone that tells your body when to eat.   When you are sleep deprived, you have more ghrelin.  Leptin is the hormone that tells your body to stop eating. When you are sleep deprived, you have less Leptin. So....more ghrelin plus less leptin equals weight gain.This is bad because you are eating more and your metabolism is slower when you are sleep deprived.  In turn, good sleeping habits (7.5 hours of quality sleep a night) can help you in your weight loss efforts. YAY!

Bottome line: If you want to get your body in fit and healthy shape, get in bed at a decent hour and get your Z's :)

Today's Oatmeal!

Today's oatmeal features apples, chopped walnuts and raisins.

• Apples are a great source of fiber and eating 2 a day can help lower cholesterol by as much as 16 points!
• Raisins are high in potassium, anti-oxidants and  its pure form of carbohydrates is most efficient fuel for energy production. 
• Walnuts are an excellent source of Vitamin E and Omega 3 - fatty acids

Walk Yourself Into a Better Mood!

Anytime you need a quick pick-me-up,  a 10-minute stroll can instantly recharge your energy by increasing circulation. Research shows that if you walk for 30 minutes you could get a 85% energy boost! Who couldn't use that? 


If you really want to  wake up your body and brain: 

• Try walking briskly and concentrating on your steps for 2 to 3 minutes - making sure your feet roll from heels to toes 
• Then concentrate on your breathing, stand up straighter making room for deep cleansing breaths.  As you inhale, imagine that you are taking in renewed energy and patience and exhaling,  frustration and anger. 

These steps may seem silly but I guarantee that they will have a calming affect. Try them and let me know how felt when you were done!