Legs
How to Avoid Taking a ‘Gym-Cation’ During the Holidays
Are you on holiday gym-cation? (A vacation from the gym?) Its December — you’ve got too much to do, not enough time so the first thing you do is put a hold on your visits to the gym? Yes, taking a mini-vacation from the gym is the easiest way to find more time in your schedule, but it might not be the smartest or the healthiest.
I completely understand your necessity for more time — especially during the holiday season. Between parties, shopping, crowds, wrapping, traffic and work, any ‘extra’ time we can squeeze into our schedule becomes that much more valuable. Usually the easiest way to squeeze in some extra time is to cut your time spent in the gym. To justify your ‘gym-cation’ you tell yourself you’re too busy, you’ll try to eat better, and that as soon as the holidays are over you’ll be back in the gym.
Flat Stomach Workout: TRX Upper Body Workout
If your winter has been anything like mine – you’ve been stuck inside for WAY too long! Last week the weather finally reached some warmer 2-digit numbers and the sun tried to stay out for more more than 2 hours which meant I could FINALLY get outside to try my NEW TRX Straps!
What is TRX?
What do You Wear to the Gym — Pants or Shorts?
I was getting ready for the gym yesterday morning and was trying to figure out what to wear – shorts or pants?
No its not the biggest decision in the whole entire world – but its one that WILL affect my workout.
Its January – its cold – the gym opens at 8 and I plan on being there at 8:05. There are some days when the heat isn’t on yet and the gym is FREEZING – other days when the heat is BLASTING and its SUPER warm (those days are my favorite). Not to mention the fact that my legs are WHITE. Oh yes — no tan (its winter and this girl doesn’t fake bake) – if the sun reflects off my legs I feel like you need a pair of sunglasses if you catch my legs in shorts in the winter and I don’t want to blind everyone in the gym!
Then I had to consider my workout — it was leg day — I don’t usually like having pants on when I do legs – it makes me feel constricted – I know spandex expands – but it can get awkward – ya know?
Yes – this is the ridiculous conversation I had with myself in the morning and I’m wondering if I’m the only one.
We all have reasons why we do or don’t do things. Even if its as simple as figuring out what to wear to the gym.
I know many women don’t wear shorts because they don’t like their legs and when I recently posed this question on Twitter and Facebook – I found some even more intriguing answers — no shorts = no germs – something I never even thought of.
I ended up settling for capri/leggings that day (which brings up a whole other world of issues I will save for a future post). I was SUPER hot especially doing cardio — but they made my bum look nice – hehe! This conflict will arise again as I pack my bag for the gym tomorrow – I’ll probably put both shorts + pants into the bag and figure it out when I get there – depending on my mood.
So…after all my ranting – I hope I’m not alone….ladies…
What do you wear to the gym – Pants or Shorts or Capris? Why?
10 Ways I’m Changing My Workout this Winter
Changing up your workout is not only important to keep you mentally sane — who wants to do the same workout day in and day out? It is imperative in order to continually see your body progress towards your fitness goals.
Its also important to change up your workouts in order to see changes and progression in your body – no matter how lean you are or how many pounds you want to lose there is ALWAYS ALWAYS ALWAYS room for improvement.
Here’s how I’m changing my workout this winter:
- Only hitting the gym 4 days a week
- Starting with 2 exercises for each body part — 3 sets for the first exercise — 2 sets for the second exercise — increasing the sets/reps and number of exercises each week
- Training Back with Shoulders two times a week (this is the area I’m trying to improve)
- Legs and Biceps at the beginning of the week — making sure one of my cardio days is after my leg workout
- Chest and Triceps once a week — in between my two shoulder/back workouts
- Cardio is low intensity only three times a week
- Focusing on lifting heavier weights — making sure to see some improvement each week
- With heavier weights my reps are only going to be between 4 at the lowest and 8 at the highest
- Focus is on building muscle not losing weight — need to keep this in mind if I don’t always like what I see in the mirror — its going to pay off in the long run
- Spending as little time in the gym as possible with the most effective workouts
- Going to try and incorporate Yoga at least once a week
These are only some of the changes I’m making to my workouts this winter. These changes — while some minor — are made to help me achieve my fitness goals this winter — help me to change my physique and create a better body. Now its off to the gym to make some moves!!
What are you doing to your workout to make improvements to your physique?
4 Health Symptoms You Shouldn’t Ignore
Back aches? Headaches? A runny nose? No one really likes going to the doctor but if these symptoms occur more often than not it may be time for you to make an appointment with your doctor in order to avoid the long term affects of these symptoms.
Flat Stomach Workout – Saturday Morning Sweat Session
If you’ve been keeping up with me on Twitter you know that Saturday mornings are one of my favorite workouts of the week. I’m not 100% sure why especially considering my gym has been getting busier and busier these last few Saturday mornings, but there is just something about training on Saturdays that gets me excited.
Well, there are a few reasons that I love my Saturday morning workouts:
- I’m up early but not TOO early
- I have more time to be in the gym than any other day of the week (even though my workout will probably be the same time frame)
- I don’t have to ‘do’ anything (like go to work) right after so I push myself EVEN harder
- There is just a great energy
Saturday morning workouts get me PUMPED for the rest of my day and the rest of my weekend. I want to start your weekend off the same way – so I thought I’d share one of my favorite Saturday sweat sessions with you. So that you too can start your weekend off the right way!
February 15, 2010
Sitting on the couch…vegging in front of T.V…the perfect way to end the day.
Gym today was tough.
It was leg day – LOVE training legs – except for today. For some unexplainable reason I had a POUNDING headache. It started probably 20 minutes before I got to the gym and by the time I started the first set of my workout – I wanted to scream.
Five Mistakes to Avoid in the Gym
Its the time of year when gym ‘newbies’ are flocking to the gym to fulfill their New Years Resolutions – whether it’s to follow a flat stomach workout, lose 10lbs, tone your legs, get rid of flabby arms or to get a flat stomach. No matter the goal – for many it may be their first time in the gym. The gym has a certain ‘Code of Conduct’ that many newbies or regular gym goers may not be aware of and following these unwritten guidelines can be important to your comfort level in the gym.
What are these unwritten rules in the gym? What mistakes do you need to avoid in the gym in order to avoid dirty looks and make sure that you are comfortable?
Avoid these Five Mistakes in the gym and you’ll feel a lot more comfortable while working out – ensuring that you look like a ‘regular’ at the gym instead of a ‘newbie’.
Mistake #1 – Social Hour
In many cases – especially during busy gym times – people use the gym as a place to socialize. It’s not that big of a deal until you are chatting up a friend for 15 mins and occupying a piece of equipment that someone else is waiting to use. If you’re going to chat – do so away from any piece of equipment someone wants to use. My best suggestion – avoid social hour in the gym – go in – get your workout done and call your friends after.
Mistake #2 – Weight Collector
If you like to collect things – the gym is not a place to start collecting anything – especially weights during the peak time. If your workout requires you to use multiple sets of weights try to take only what you need and put it back – so that other people can get their workouts in as well.
Mistake #3 – Chatty Cell Phone Talker
I understand that for some work related reasons some people need to have their cell phones on them at all times. HOWEVER – texting during your workout – or talking on the phone during your workout to your best friend – really isn’t necessary. If its something THAT extremely important that it can’t wait – then wait on your workout. Spending 20 mins on a treadmill talking to your friend benefits no one – if you can talk to someone your heart rate probably isn’t high enough to even start burning fat – so why waste your time an energy? Plus, when you’re on the phone you’re not paying attention to what’s going on around you – increasing the risk of injury. Plain and simple – leave your phone in your locker – you’ll be back in 30-45 minutes.
Mistake #4 – Smell TOO Good
No one wants to smell bad – but there is such thing as too much of a good thing. Putting on TOO much perfume before your workout to try and cover up a bad smell can actually make you smell worse. When your heart rate increases – you perspire more – which increases the chances of an odor. If you are really concerned – pay attention to what you are eating and try to avoid foods with too much garlic.
Mistake #5 – Cleaning
In today’s world where we try to avoid getting sick at any cost – you’d think that more people would be courteous and wipe down machines and equipment after use. Plus – who really wants to sit in someone else’s sweat? EW!!! Avoid sharing germs and wipe down equipment after you use it.
Keep these things in mind next time you are in the gym to ensure a great workout. These mistakes to avoid in the gym are a common courtesy that everyone – new or a regular – should keep in mind in order to let everyone get the best workout and continually improve their bodies.
Four Anytime Leg Exercises for Women – Tighten and Tone Your Legs
In the pursuit of a flat stomach one cannot forget the importance of a good leg workout. Howeve
r, sometimes life comes at you fast and you don’t have time to get to the gym. No worries! These four leg exercises for women can be done anywhere – in the comfort of your own home, at the gym or at the track. It doesn’t matter WHERE you workout – as long as you workout!
Leg training days are some of my favorite workouts – I love the feeling of my legs getting stronger and my glutes getting tighter, plus there is just something awesome about not being able to walk up the stairs the next day – haha. Plus, one of the many benefits of a good leg workout – is that it will help you get rid of cellulite in some of those problem areas.
My Workout – June 20, 2009
Today’s workout was shoulders/legs (a GREAT idea courtesy of @mandystafford from Twitter). That’s one of the best parts of social media – exchanging ideas with people all over the fitness industry. Mandy and I always compare our workouts – and once she told me about this split, I knew I had to try it and I LOVE it. Not rocket science, but it’s different than my last 4 week routine and my body loves it.
I’ll be lifting weights again Monday – which will be chest/biceps and my third weight day is back/triceps. Combining body parts this way allows me to work each body part just a little bit harder – and means I’m just a little bit sorer the next day (but we all know that I love feeling the results of my workouts!)
Quick tip – make sure to change up your weight routines or workouts every four weeks. This will keep your muscles from getting too used to the exercises. It will also ensure that you are continuing to build muscle and burn fat, while you do your flat stomach workout and getting you closer to reaching your fitness goals.
So, enough chatter – here’s today’s workout.
*The letters denote supersets. So, if two exercises have the same letters in the left hand column, this means that they were done immediately after each other with no rest, until after the second exercise has been completed.
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