Tuesday Technique: Bulgarian Lunge

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Often referred to as the Bulgarian split squat or rear foot elevated split squat.

This effective move trains each leg independently making it a unilateral leg exercise.

The Benefits

  1. Like squatting, this move can produce noticeable muscle and strength gains
  2. Less weights on joints than squatting but allows you to see similar muscular results.
  3. Increases flexibility of the hip flexors and improves overall lower body mobility
  4. Improves both core strength and balance
  5. Helps with agility
  6. Adds variety and targets both legs differently helping to even out the legs unlike squats where one side can compensate for the other.

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Add this to your leg workout and see the difference!

 

Reference: http://www.myweightlifting.com

Eating Right at Restaurants

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I like to believe that many people struggle with this and it’s not just me! I go out for lunch or dinner, absentmindedly eat the bread and butter or the chips and salsa and open my menu and think “hmmm what do I want to order?”
Then I get shot with guilt and limit myself to the “Lighter Fare” portions of the menu that more and more places seem to have.  Most people are aware some salads can be just as bad for you as a burger so sometimes it’s hard to narrow down a meal that works with your lifestyle and diet choices. This is what I do and I’m not a licensed nutritionist but I like to think I know enough about what I’m putting into my body.

So what to order: I almost always stick with fish and grilled chicken. I LOVE salmon and scallops so those are personal favorites and I also throw in some Ahi tuna if I’m feeling adventurous. I ALWAYS order the seasonal vegetables instead of the fries, potatoes or rice that comes with the meal. This makes a HUGE difference. If it’s not on your plate you won’t eat it  – plain and simple. If you are feeling really strong and want to go for it, you can even ask for them to not use butter on your vegetables – it’s a game changer for sure. You can always add some yourself if you want to or just eat the butterless veggies and keep it moving! (I’ve done this at Outback and the broccoli was still really good!)

Now this next tip is something I have tried and every time I do it I am so happy I did. I order my meal with vegetables on the side and then politely ask the server – “Is there any way you could bring out half the meal and box up the other half?”

9 out of 10 times they say yes. Some restaurants like their food to be presented in a certain way and dont like to change it up with halving a meal. In those cases I have the server bring a box out with the meal and I box up half before I start eating.

It helps me from over eating and absentmindedly cleaning my plate and having to deal with the fullness that hits about 10 minutes later. I promise sometimes it doesn’t look like much food but it’s better to eat half at dinner and then okay an hour or so later have a little something extra and not overeat without thinking about it!

So next time you head out to a date night, birthday dinner or whatever the case my be; whatever you order – ask for the restaurant to box half before you even get the food and I hope you are a happy as I am when after I eat. I’m full and content  with what I had. A little will power goes a long way!

Another major BONUS you get ANOTHER portioned meal for the next day!

Tuesday Technique: Crunches on Stability Ball

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Tuesday Technique: Crunches on Stability Ball

Some people think crunches are the easiest move and dont really think about their form — NEWS FLASH —that’s very very WRONG!

Lots of things are working during a crunch and form very important to prevent the risk of injury!
Below is how to properly do a crunch. This same technique applies when doing crunches on a mat! It is IMPORTANT to keep your small back pressed into the ball (or floor) to prevent strain.  Also, don’t pull your neck, your finger tips should just be there to keep your head in line and off of your chest.

Happy Crunching!

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What are you training for?

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I’ve grown up working out as a part of my daily routine. I played sports throughout high school and college and any off season my mom was a big reason I would make sure I would go to a run or do a “step” video with her.  It’s just been ingrained in me for as long as I can remember to wake up and work out, then start your day.  Even in high school, I’d wake up and do a 8-minute abs video before getting ready for school.  In college I loved going to the gym and once I started working full time, I made sure to fit in a workout and if I didn’t I could feel the difference in my attitude and mindset. My work had a gym so that was convenient but I could only use after work and personally I enjoy working out first thing in the morning to get it over with.

I started going to Gold’s Gym near my old job. That’s where my love-affair with the gym began. I like to try everything –  running, weight training, yoga, swimming (only with a snorkel because I dont know how to breathe properly), anything and everything I’m down to give it a try. I don’t miss a day.

But seriously I dont miss a day, ever.

Working out first thing in the morning has become such a habit and way of life, I’m addicted. I plan my workouts before hand so when I get there I know exactly what I need to do.

So this all brings me back to my initial question: “what are you training for?”

-No races

-No fitness competitions

-No special event

-No goal weight

-No body fat percentage

The answer is, I work out because I like it. I work out because it makes me feel good. I work out because I dont want to “get back into shape.” I dont want to worry about being in bikini shape, wedding shape or for any special occasion – I can be confident that my daily activity and honest eating habits will keep me looking the way I want.

I want to be around for my kids and grand-kids. It’s apart my lifestyle. So when people say ‘I’ll start Monday,’ ‘I’ll start going to the gym for my New Years resolution,’ that’s great and all but why not start now? The sooner you make working out a habit, the easier it becomes. Plain and simple, if you are unhappy or want to change, do it.

Everyone is different, many people like working towards a goal. Goals really can help, they are motivating and usually tangible  but just cause reach your goal, doesn’t mean you are done. You, then, have to set new goals and new expectations for yourself.

I love fitness and I want to share and spread my passion for healthy living.  I support anyone trying to do something to better themselves whether it’s 3-days a week or 6-days a week, anything will help – and I’m here to help! That’s why when I moved to Texas I got my Personal Training Certification. I want to help and show people it’s not hard to fit fitness into your life – just have to make time for it.

So my answer to “What are you training for?” Simply put “Life.”

Any questions, comments or if you want a personalized workout with videos, pictures and one-on-one consultations email maketimeforfit@gmail.com.

 

Focus Friday: BOOTY

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Focus Friday: BOOTY

Click here for the video!

Two moves:
Curtsy lunge
Bridge with kick

Your butt is your largest and strongest muscle in your body so it’s important to work all of the tiny muscles in there!

These moves fire up your abductors, your outer thighs.

On the curtsy lunge keep your, planted leg with the the weight in the heel and spread your toes for support – ALWAYS keeping your knee over your ankle. Angle your lunge behind the planted leg and curtsy – adding the kick is COMPLETELY optional! That adds another degree of difficultly! Once you master the curtsy lunge try adding the kick!

On the bridge with kick – bridge up and keep your core tight and glutes engaged. Bring one leg under and out and it will really fire up your abductors!

Try doing 4 sets of 12 of these using just your body weight!

Your “inner thigh” and “outer thigh” muscles  are the adductor and abductor. The inner thighs are called adductors, – to remember this, think you move you leg back toward your body – you’re ADDing it back. The abductors are the outer thigh muscles that bring the leg away from the body.

It important to strengthen these muscles because they keep your hips even. Having weak adductors and abductors can result in compromised stride length  and in turn the walking/running gait is hindered and increases the risk of injury.

As we age, it is important to keep the adbuctors and adductors strong to prevent falling and lessen the risk of hip and other lower body injuries.

Tuesday Technique: Push-up

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Hey guys!

Push-ups are great because you can do them anywhere and you don’t need any equipment!

Here is a basic push-up. Lots of things are working in this move:  shoulders, core and of course chest.

Start in a plank position and lower your chest to the floor by bending at your elbows. It is important to keep your core tight and shoulders engaged as you lower your upper body. Exhale on the decline and inhale when you move back up.

Don’t let your back sag and dont keep your butt in the air as your arms go down.

When you have good form you get the most out of the move!

pushups

Snacktime: Kale Chips

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I love love love kale chips and the biggest bonus is that kale has tons of health benefits!

Here’s a step by step process for how I make kale chips.

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It is really important to get the kale as dry as possible so it crisps up when you bake it.

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Don’t go crazy with the extra virgin oil olive – it spreads out as you toss it.

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You’ll be able to feel that the kale is crispy, like a thin chip.

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Hope you guys like this recipe – it is a staple in my house!

Tuesday Technique: Lunges

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Form is very important! Here are the basics to doing a proper lunge.
– Knee over ankle
– Back straight (dont lean forward)
– Core tight
– Weight in heels
– Squeeze your glutes on the up and tuck hips under
– Exhale on the way down, Inhale on the way up

Get up, get out and get active!

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Since it’s spring break across the country for many kids – thought this was a perfect time to encourage everyone to take advantage of this free time and get active with your kids!

It is obvious that obesity is an epidemic in the United States. Nothing breaks my heart more than seeing an obese child, especially because It is 100% preventable.

Please teach your kids, nieces, nephews, grand kids the importance of a healthy lifestyle. There are so many risks that come with obesity and a sedentary life. Below is an clip of an article I found and based on a study, kids in the ’70s were fitter and healthier than kids today.

Study: The Cardiovascular Fitness of Kids Worldwide Has Declined Since the 1970s

Many kids today can’t run as far as their parents could when they were children, according to a study presented Tuesday at the American Heart Association’s Scientific Sessions 2013 in Dallas. Researchers looked at 50 studies between 1964 and 2010, which covered more than 25 million children ages 9 to 17 in 28 countries. Each of the studies was about running fitness, because, although there are many different kinds of ways to be fit, “the most important type of fitness for good health is cardiovascular fitness, which is the ability to exercise vigorously for a long time, like running multiple laps around an oval track,” states Grant Tomkinson, lead study author and senior lecturer in the University of South Australia’s School of Health Science, in a press release. In analyzing these studies, researchers found that the cardiovascular fitness of kids around the world has lessened since about 1975. Specifically, the cardiovascular endurance of children in the United States dropped about 6 percent per decade, between 1970 and 2000. And today’s kids are about a minute and a half slower in a mile run than kids were 30 years ago, according to the press release.

Kids need to get moving, Tomkinson says in the release, for their current and future health. “If a young person is generally unfit now, then they are more likely to develop conditions like heart disease later in life.”

Help your family and yourself from becoming apart of this statistic!

-Go on a walk
-Go to the park
-Go to the zoo
-Play any sport
-Ride bikes
-Play catch

Get up, get out and get active…

Kids Running

Here is a link to the article: http://health.usnews.com/health-news/articles/2013/11/20/kids-today-are-less-fit-than-their-parents-were

My thoughts on Maria Menounos’ Weight Loss Tips

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In an article with PopSugar Fitness, Maria Menounos, who has lost 40 pounds and kept it off, offers her 5 weight loss tips.

I thought I’d offer additional support to her tips.

  1. Start with breakfast –
    Yes! I couldn’t agree more. Breakfast really gets your body fueled for the day, wakes up your organs and metabolism for the rest of the day.
    Breakfast ideas: Oatmeal, smoothie, bowl of fruit, or eggs.
  2. Just move –
    Yes! If you work in an office – try to get up at least once every hour and take a quick lap around the office, walk to your car and back anything to just get your legs moving. If you can walk during your lunch break that is a great way to stay loose and will help you re-focus when you are back at your desk. Your brain likes exercise – 10 minutes of walking – not only gives you a break from work but will help you once you are back at it!
  3. Drink hot water –
    Hot or cold just drink drink drink! Water has so many benefits. So no matter how you drink it, lemon, mint, hot cold, just drink up!
  4. Stock the good, drop the bad:
    Very true! If you only bring good foods in you only have good foods to eat. Leave the chips, oreos and pre-packaged food at the store. When I’m shopping I like to think ‘How long will this last?’ Most healthy vegetables, fruits, meats do not have a long shelf life. If your food has an expiration date three years from now, it’s best to not get it and opt for fresh items. (Frozen fruit and vegetables don’t count – they are great source of nutrition with a long FREEZER shelf life)
  5. Don’t eat late:
    This is a tough one. The goal is to not eat late yes but sometimes it’s unavailable. If you do have to eat something – opt for a protein not a sweet even fruit. Dessert many people’s late night snack of choice – unfortunately sugar is terrible for you, especially late at night.  Try Greek yogurt or cottage cheese before bed.  These foods have casein protein in them which is a slow-digesting protein, usually between 6-8 hours. The same time frame is typically a person’s sleep cycle so it serves as a slow drip of protein that is absorbed over those 6-8 hours. This is why many people choose whey protein for post workout recovery because it absorbs much quicker. Protein helps with muscle breakdown and, best part, you don’t have to go to bed hungry!

Hope these tips help! Do you have any other tips you like to follow? Leave it in a comment!

Here’s the link to the full article: http://www.fitsugar.com/Maria-Menounos-Weight-Loss-Tips-32987218