Workout Wednesday: Powerful Legs

Anywhere Exercise to Truly Increase Leg Strength

More often than not the legs are the part of the body that usually get ignored when it comes to working out and exercise. This is likely because most leg workouts are intimidating and downright difficult.

Granted, working out any part of the body is always going to be a bit challenging, but it doesn't necessarily have to be scary! Using only your body weight and some practice you can build up leg strength, balance, and power with this one workout.

I'm talking about one legged squats. To do this workout you must simply practice this move which will in turn give you the above results.

To begin the workout, you stand on one foot with the opposite leg out in front parallel to the floor. Keep your hands out in front to help with the balance and then slowly squat down as if sitting in a low chair. Once you have almost reached the floor, come back up. This is one rep!

• Don't forget to alternate legs so they both get an equal workout!

• If you are having trouble start out slowly! Practice normal squats with both legs then build up to one leg.
• Once you are at one leg squats, try building up from there as well by not going down as far until you have mastered the move and built up more strength.

• You may consider using a swiss ball against a flat wall to help "roll" down into the squat position.

• Always be careful when doing this move and do not perform this exercise if you have bad knees!

Once mastered and utilized as part of your regular fitness regimen, you will see that this move can truly increase leg strength as well as flexibility, balance, power, speed, and more.

Good luck!

Training Tip Tuesdays: Easy Way to Tighten Your Abs

Tighten Your Lips for Tighter Abs

The specific fitness tip I am about to present you may have heard of before but it is a great tip nonetheless. The great thing about this little "secret" is that it takes absolutely no special thinking/training/equipment at all!

Enough with the introduction though, here is the actual tip to achieve tighter abs: While doing any abdominal exercise, purse your lips together and blow out as if trying to whistle.

That's it! Pretty simple huh? The reason why this works is because this body motion naturally contracts and tightens your core region with ease. Go ahead try it right now, while sitting in your chair reading this tighten your lips and blow out air. Do you feel your abs getting tighter?

If used will doing crunches, sit ups, push ups, etc. you will really start to feel the burn and a major difference with just this little change.

So next time you are knocking out a few crunches or whatnot try this little secret tip to really add a little more intensity to your ab workout.

Best of luck to you!

Shannon

Meal Monday: Packed Oatmeal Powerfood

Delicious Breakfast that Gets You Going

Hey everyone, sorry for the late replies again, I've been pretty busy these past few weeks. Don't
worry though, I'm going to put in a little catch up time here and make four posts to cover everything I've missed.

Today's Meal Monday is going to cover a very basic meal (as well as basic principle) when it comes to breakfast. As well all know, breakfast is considered the most important meal of the day, so it is crucial (for fitness reasons as well as general health reasons) to fill up on a good breakfast to help you get through the day.

One of the easiest and quickest meals that is perfect for breakfast is good ol' oatmeal. Now even oatmeal can be turned into a not-so-healthy option when loaded up with sugars and the like, so it's important to make your oatmeal packed with powerfoods. Here are a few things that can really add flavor to your oatmeal while packing it with nutrients that will fill you up and keep you going.

• Your favorite fruits: cut up some apples, throw in blueberries, etc. All of them healthy and delicious!
  
  
• Flaxseed: flaxseed is a great additive as it is packed with fiber and other good-for-you nutrients.
  
  
• Nuts: Almonds would be your best choice here, but try your favorite for some added protein!
  
  
• Spice it up/Make it sweet: Use cinnamon or a little touch of honey to really make your oatmeal savory.

Remember, the best type of oatmeal you can get is plain steel-cut oats. If you can not get these then regular instant oatmeal will do just fine. The best part of this meal is that it is full of protein, good fats, etc. and can be prepared in no time at all!

If you are not a huge fan of oatmeal you could always try buying a high in fiber cereal or granola cereal, add some milk, and put in the microwave for a minute or two! Delicious!

So next time you wake up, try making this quick and tasty meal and see how much of a difference it makes in your day and likely your workout/physical activity!

All the best,

Shannon