Find the article @ http://www.fitnessrxmag.com/fitness/training/1046-love-your-lower-body-with-lunges.html
Love Your Lower Body with Lunges!
Written by Kaytee Weaver Thursday, 22 December 2011 16:41
Love Your Lower Body with Lunges!
Lunges are one of my absolute favorite exercises. This one single exercise is able to target all the major muscles in your lower body making it especially great for women whose lower body is often a problem area. Incorporating lunges into your total workout routine will help keep those problem areas tight and toned. After all, what woman doesn’t want a firm backside? There are multiple types and variations which can be done with or without weights to keep you challenged. Something I often do is create a whole workout around different lunge variations. Here is a recent one I put together, and let me tell you, I was sore all weekend making it a keeper in my book!
"Run the Rack" Dumbell Lunges
• Start with the heaviest weight you can do 20 walking lunges for. You will drop down to the next lowest weight for each round. (Ex: 27.5lb dumbbells. Then drop to 25lbs, 22.5lbs, 20lbs, etc)
• 20 Calf raises with the same dumbbells
• 10 Burpees
• 1 min side-to-side twisting boxer jumps. I have found these to help keep my waist tiny -- and we girls want that tiny waist!
This is one round.
• Each 2 rounds you must then increase the lunges and calf raises by 5. Ex- 20 lunges/calf raises at weights 27.5 & 25lbs. Then 25 lunges/calf raises at weights 22.5 & 20 lbs. and so on.
• Do this for 8 sets. Your last 2 rounds should be up to 35 lunges/calf raises.
Give this workout a try and let me know what you think! You can find other workout tips in the http://www.fitnessrxmag.com/forums/forumdisplay.php/4-Fitness! I’d love to hear your own lunge variations as well!
FitnessRx for Women Forum Member and NPC Bikini Competitor!
Hey all! I wanted to share this weeks article from Fitness Rx for Women that I put together. Sometimes fast food is the only option-here are some items that can actually fit in your meal plan!
Fast Food Finds
I will be relocating out of state in a couple of weeks and embarking on a 12 hour road trip, how fun right?! Catching my sarcasm? In anticipation of the upcoming drive I’ve begun to ponder what sort of food options will be available. I’m not talking about tossing healthy eating to the wind. Some might think “oh it’s a road trip, bring on the junk food!” Being stuck in the car all day can be the quickest way to cave into that bag of M&M’s or potato chips. While I’m not saying you should never enjoy your favorite treats, but combine that with being inactive and stuck on your butt all day might not be the best time to do it.
While the majority of items found on a fast food menu don’t even come close to being labeled as a balanced meal, there are still plenty of options that can fit in a healthy eating plan. I’ve taken the time to pick out a few items I’d personally choose at some popular fast food stops, making it easy for you to make the best decisions in a time crunch. You can bet these will be on my road trip menu!
Honey Mustard Grilled Chicken Snack Wrap - 250 calories/8g fat/33g carbs/14g protein
Premium Caesar Salad with Grilled Chicken - 190 calories/ 5g fat/ 10g carbs/ 27g protein
Premium Southwest Salad with Grilled Chicken - 290 calories/ 8g fat/ 28g carb/27g protein
Continue reading here.... http://www.fitnessrxmag.com/nutrition/dietrx/1015-fast-food-finds.html
Thought I'd share this weeks Fitness Rx for Women's article by yours truly! Great for getting in a workout without having to find a gym while traveling!
Workout on the Go
Vacations or traveling can make you either completely toss your workout routine our the window or create an un-necessary anxiety around it. Scoping out a hotel with a gym or deciding when you’ll squeeze in a workout can sometimes be a challenge. For me, before I go on a trip I mentally tell myself that working out during the trip is not something I can opt out of - it’s a matter of what I’ll be doing each day. I’ll usually give myself one day off while away but once my rest day is gone the workouts all other days are mandatory. My family knows how important exercise is to me and is no longer surprised when I walk out in workout wear straight to the garage or backyard (depending on the time of year) with my earbuds in my ears. There are plenty of ways to get a great workout in without having to pay 15$ for a daily gym pass.
Click below to finish reading and to get your on the go routine! Enjoy!!
I wanted to share my Saturday workout because I know I LOVE getting ideas from other people's workouts so thought maybe this might help someone out if they wanted some new ideas! It keeps your heart rate up and gives you a cardio and weight training combined!
Grab a heavy set of dumbells that you will challenge you but allow you to do each exercise for a minute. All exercises are for 60 seconds-do as many as you can
- Wide Legged Squats (dumbells held right above shoulders)
- Walking lunges (without the dumbells) Stay low to the ground
- Calf raises (holding dumbells at your sides)
- Deadlifts (with dumbells)
- Side to side boxer jump/twists (keep abs tight)
60 Seconds each exercise X 4 sets. You can rest in between sets but not in between each exercise.
- Right leg forward- single leg lunge (holding dumbells at sides)
- Left leg forward single leg lunge (dumbells at sides)
- Walking lunges-low to the ground (no dumbells)
- Calf raises
- Medicine ball squats (holding 10lb med. ball at chest)
**Again, 60 Seconds each exercise X 4 sets. You can rest in between sets but not in between each exercise.
I added 20 minutes HIIT on the treadmill at the end. I set the incline @ 12%- 1 minute at each level 3.3, 3.4, 3.5- then increase it to an incline run at about 4.5, 4.8, 5.0. Repeat about 3 to 4 times increasing the incline/speeds each time to challenge yourself.
Okay well I was trying to open the Workout Tracker to use that but since it wasnt working I thought I'd put what my workout plan for the day is in here!
Todays a free choice basically so I was thinking I'd do a pretty basic but challenging plyo type workout, Ive done it before and first off, i was dead the next day, second off.. dead the next day... haha OK its just one of those great ones that if you don't feel like thinking you can just do it and kill your workout and be done with it.
- 30 jump squats w/ a 10 lb medecine ball
- 20 burpees
- Dips till failure
- 20 ball ab pikes
Depending on how I feel after i might add some time on the stepmill. Heck lets just do it. I WILL add time on the stepmill. At least 20 minutes. You can hold me to it.
****GHT off to do this, hope everyone has an absolutely fabulous saturday, get some rest, challenge your body, fuel up with healthy food and dominate the day!!
I absolutely LOVE the Fitness RX for Women magazine. Great information, science based, and some amazing athletes always on the cover!! I started a blog with them.. check out the first entry!! Hope to contribute great info to an already GREAT magazine!
Thought I'd share a little info about some natural items you can add to your diet for some added benefits. If you think about it, its amazing that what our bodies NEED to function it's best doesn't come out of a pre-packaged supplement, it comes straight from the earth itself. You think this may be because we have a creator who knows EXACTLY how our bodies function and what we need due to the fact that he MADE us??
Check it out.. http://ktbikinigurl.blogspot.com/2011/07/natural-muscle-building-supplements.html
BeYOURbest! ~ Kaytee Rae Weaver
My absolute FAVORITE food is mexican- well if you don't count sweets cuz I am a chocolate/dessert FIEND. All in moderation right?
Here's a great snack/meal depending on your goals if your craving some delicious mexican food but don't want to squash all your hard work in the gym- and with 41 grams of protein I'd say it's a pretty solid option.
SO what is it about the obsession with your butt-something that you yourself can't even see!?? I couldn't tell you exactly but all I know is that firm, round glutes are an absolute MUST HAVE for a winning physique. Just think J-Lo and Kim Kardashian-they have it down! Here’s a challenge for you in your quest for the perfect backside!!
Enjoy some MotivationMonday Inspiration!!
So I always make sure to get enough antioxidants to support my level of training and recovery, not to mention general health and well being. A few cornerstones in my diet to make sure I’m getting enough is through whole food items such as spinach (I eat LOTS) and a wide variety of fresh veggies as well as supplemental products including Acai, Organic Greens and Reds powder. Antioxidants help neutralize free radicals, decreasing inflammation, fatigue and subsequently maximize performance and body composition.
You might be thinking what’s the big deal, a few extra free radicals never killed anyone. STOP. During exercise your metabolism and oxygen consumption goes up, resulting in an increase in free radical production. Free radicals are molecules that are missing at least one electron causing it to be negatively charged. Free radicals are sort of like domino’s- acting in the same chain of reaction and damaging thousands of other cells in their path in an attempt to steal electrons from healthy positively charged cells.
If your thinking “Well, I barely exercise. I don’t have to worry”. THINK AGAIN. Environmental pollutants like smog, cigarette smoke and car exhaust all contain free radical molecules. Even worse- research has shown that mental stress is one of the highest causes of free radicals. So tell me you’ve never had any work or family related stress, contact with smog filled air or second hand smoke… that’s right… you can’t!
Free radicals increase the deterioration of cells which contributes to aging, cancer, diabetes and coronary artery disease-putting you at risk for heart attacks and heart failure. They don’t just kill cells, they damage the DNA- and when a cell’s DNA changes the mutated cell grows abnormally and REPRODUCES abnormally- filling your body with permanently messed up cells. YIKES. Pass the antioxidants please.
A few of my favorite ways to get plenty of antioxidants!
1) Organic Acai Powder- loaded with antioxidants which are necessary for decreasing inflammation. Free radicals are produced during exercise which can cause further damage to muscles and reduce recovery time.
2) Organic Greens powder- I take a scoop of greens powder everyday as well which gives me the antioxidant equivalent of 5 servings of vegetables-take that free radicals. The organic greens powder also provides a probiotic and fiber blend-good for optimal digestion and immune system function. I get mine from http://www.sotru.com/- the best tasting greens powder I’ve had!!
3) Spinach- I honestly eat a bag a day! And Popeye was really onto something with this stuff… I add fresh leaves to my protein shake post workout which makes it easy to get a lot in. Rich in antioxidants, fiber, protein, vitamin C, K, A, B2, B6, magnesium, folate, manganese, iron, calcium, potassium and low in calories- 2 cups contains approximately 20 calories! Talk about bang for your buck.
4) A wide variety of fruits and vegetables. Blueberries, strawberries, red and green peppers, broccoli, mushrooms and green beans are a few of my favorites. Each food works differently and provides complex mixes of antioxidants which can help protect your body from the damaging effects of free radicals.
Read more @ http://ktbikinigurl.blogspot.com/2011/10/are-you-getting-enough-antioxidants.html
Hi all you fit people!
So I wanted to write up a little blurp for anyone who's having an 'off' day. I've been sick the last couple days and just want to note how important CONSISTENCY is. These last 2 days I've stuck to my diet plan, no excuse to be sick and throw everything in with it. I'm also taking the time to REST. As much as I want to be able to get into the gym, I have learned to listen to my body and take the time to recover especially when I'm sick. I know in the big picture a few days of rest when my body is not 100% will not not hurt, but rather help me. So in the next few months if the flu hits you, remember keep the eats clean and take some down time. Alter your favorite comfort food recipes to make them healthy, curl up with a blanket and a movie and RELAX!