Killer Leg Workout

Can't make it to Wholey Fit today for a killer leg workout but need your fix?  I'm here to help! 

Do the following routine:

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Warm-up 5-10 minutes

Starting position:  Stand tall, abs in, shoulders back and chest up (if you like you can hang onto a pair of dumbbells for this routine, but it's probably not necessary).

Take a big step forward into a forward lunge (remember to push through the heel of the front leg).  Return to starting position.*

Next take a big step out to the side into a side lunge (the leg that you step out with will be bent, the other leg straight - you'll feel a nice inner thigh stretch on that straight leg).  Return to starting position.*

Now take a big step back into a reverse lunge (remember to push through the front heel).  Return to starting position.*

Finally step back and diagonally into a curtsy lunge (if you're stepping back with the left leg, it will land behind and to the right of the right leg).  Return to start position.*

Now start from the beginning, but this time do 2 of each lunge (ie forward lunge, return to starting position and do a second forward lunge, then repeat for side lunge, reverse lunge and curtsy lunge), then 3 on the next set, then 4....see where this is going?  Try to get up to 10 of each lunge! :)

*instead of returning to the starting position where you're standing on both legs, you could just bring the leg back to the starting position, but don't touch down (ie balance on supporting leg).

TRX at Wholey Fit!

Great article here on why TRX training is so effective:  http://breakingmuscle.com/strength-conditioning/science-tests-the-effectiveness-of-the-trx

You can give it a try at Wholey Fit ;)

#shamelessplug  :D 

Tabata Bootcamp at Wholey Fit!

I'm so excited to start running Tabata Bootcamp programs at Wholey Fit this Septmeber!  I've run the program before and my participants have LOVED it.  

Tabata Bootcamp is a structured, progressive program and since the sessions are only 30 minutes you're not wasting any time!  It's a super efficient way to work your body and, of course, there will always be modifications offered to suit any fitness level ;)

Starting in September the Tabata Bootcamp classes will be for registered members only.  Right now the classes are on the schedule as a drop in option so you can give it a try and see what it's all about.

Go ahead - give it a try ;)

Great Article!

This is such a great ARTICLE! 

I wish more people could change how they view exercise ;)

Tired Legs? Try These Ideas!

There’s nothing worse than trying to get in a good workout and discovering that your legs are too tired to do what you want them to do.  Leg recovery is so important and should be a part of your regular training routine.  Here are some great ways to help you keep those legs fresh and strong:

·         Nutrition! - Make sure to refuel properly after every workout.  I like to have a protein shake right after a workout to help my muscles start to rebuild themselves as quickly as possible, and then within the next 2 hours have a healthy meal that includes healthy carbs, fats and of course protein.  That 2 hour window is crucial for recovery – you must give your body the fuel it needs to rebuild if you want to get stronger!

·         Massage - You can do this yourself or have a nice friend do it for you J  Make sure to massage all the muscles in your legs.  Massage actually helps to remove the metabolic waste that’s built up in your muscles due to your workout.  

·         Stretching – You have to stretch after your workouts.  After a workout your muscles are shortened and tight.  You need to lengthen and loosen them up.  This will also help to move built up metabolic waste out of the muscles and it will take tension off your joints.  Chronically tight muscle groups typically lead to injury down the road.

·         Epsom salts bath – Epsom salts are alkaline and will help to neutralize the lactic acid that’s built up in your muscles.

·         Cold Water! - This is one of my favourites even though it’s not the most pleasant feeling at first.  You can soak in a tub of cold water (add ice if you’re really hard core) or you can do it in the shower.  I like the shower option.  Take the shower head and direct it at one of your legs and slowly cool the water down until it’s cold.  Keep the water on your leg for about 30 seconds, do the other leg and then warm up the water again.  Repeat for as many times as you like.  

Try some of these options and see what works for you. 

Train hard, recover smart and reap the benefits!

Laundry Cat

Laundry Cat says 'no, you may not have your socks'