Get Gorgeous Gams with these 3 Moves

The temperature is rising, which means it’s time to start sporting those short shorts of summer. If you’re looking for ways to whip your legs into shape, try these three exercises (work your way up to 3 sets of 15 reps each of these exercises):

Marching Hip Lift. Lie down on the floor with knees bent in front of you. Lift your hips so that your hips and lower back are off of the ground, with your feet about shoulder width apart, feet flat on the floor. (Make sure that you are squeezing your glutes and lower abdominals throughout this entire exercise!) While keeping your hips lifted, lift your right knee toward your chest. Lower your right foot back to the ground, and then do the same with your left knee. That’s one rep. Remember, the key is to keep your hips lifted until you finish 15 reps — then you can rest.

Squats with a Knee. Stand with feet slightly wider than shoulder width apart, with your toes facing straight ahead. Sit back like you are about to sit down in a chair. When your butt is almost parallel to the ground, return to a standing position and crunch your right knee up to your lower abdominals (try to get your knee above that belly button!). Return the right foot to the ground and go right into another squat. This time, as you stand up, crunch the left knee up to your lower abdominals. Be sure that your chest is lifted, and you are squeezing your abdominal muscles. Again, that’s one rep. As you squat, be sure to keep your weight in your heels. Also, make sure that as you sit back, your knees don’t jut forward (they should be in alignment with your ankles). An easy way to ensure that your knees are doing what they’re supposed to is to look down at your feet. If your knees are covering up your toes, sit back more. Remember that you should be able to see those toes!

Dumbbell Dead Lift. With an overhand grip, grab two 8-pound dumbbells (or if you don’t have free weights, heavy water bottles). Standing with feet shoulder width apart and knees slightly bent, keep your arms straight (shoulder width apart and palms down) and lower the weights as close to the ground as you can. As you bend, your back should not arch, and keep your shoulders back. As you bend over, you’ll feel a stretch through the hamstrings. As you return to a standing position, squeeze the glutes and hamstrings. Repeat.

Jun 07, 2010 | Diet & Nutrition, Excersize Tips, Uncategorized | Leave A Comment »

3 Steps to Bikini-Ready Abs

It’s summertime in the south, which means that it’s time to break out your bikini. If your abs could use a little boot camp before the big reveal, try these three moves that are sure to tone and tighten your core muscles (work your way up to three sets of 15 reps of each of these exercises):

Medicine Ball Twists. Sit with your legs bent (heels dug into the floor), your chest lifted, and back straight. Your upper body should be at a 45-degree angle. Holding a medicine ball twist side to side, reaching toward your hip bone. The further you lean back the better, but always keep that back straight. If you don’t have a medicine ball, no problem — try a gallon-size jug of water. Take this exercise up a notch by lifting one foot up at a time and eventually both feet while twisting.

Sit-Ups. Yes, a good old fashioned sit-up is still one of the best ways to work those abs. Again, sitting with your legs bent, feet on the floor, lie down on the floor with your arms crossed across your chest. Bring your body up, eventually sitting up (with legs still bent and feet on the floor). Then, curl your body back down so that your back is flat on the ground. Be sure that you are focusing on tightening your abdominal muscles as you move through the entire sit-up.

Side Plank Dips. Lie on your side, with your legs stacked on top of each other and your right elbow bent at a 90-degree angle directly beneath your side. (Your body should form a straight line accept for your right arm, which is a 90-degree angle.) Pick your hips up, so that your body runs at a diagonal from the floor. Then, let your right hip drop and bring it back up. The goal is to let it lightly touch the floor before bringing it back up into alignment with the rest of your body. After completing your reps on one side, role onto the other (so that your left arm will be bent to support your body). Do three sets on each side.

Need a fun way to tone up your body for summer? Come try our Brookhaven Group Fitness Class!

Keep on Thriving!
—Lloyd

May 05, 2010 | Diet & Nutrition, Excersize Tips, Thriveology | Leave A Comment »

Eating Right to Build Lean Muscle Mass

To build lean muscle mass, your eating schedule should include the following.

Breakfast - oatmeal & Egg Whites

Mid Day - snack

Lunch - protein, complex carb, & fiber

Mid Day - shake **no fruit**

Dinner - protein, & fiber

Within your eating schedule, make smart choices for meals and snacks.

Good Carbs: brown rice, oats, whole wheat bread, whole grain cereals, potatoes, butter beans, corn, sweet beans, & navy beans

Bad Carbs: cookies, cakes, syrup, pies, sugar-sweeten cereal, & white bread

Protein: Chicken, Fish, Steak, & Bison

Fiber: Green Vegetables

Simple Healthy Snacks

• Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms or zucchini may be served with a low fat dip.
• Fresh fruit in season, cut in slices or halves, such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears, plums or strawberries.
• Non-sugared cereals, snack mixes made with popcorn and whole grain cereal. Protein Shake

** After working out one low carb protein shake & also have them for snacks as well**
** No Pasta, Bread, Soda, & Soup**

May 27, 2009 | Diet & Nutrition | Comments Off