Fuel the fire.

This past weekend, I felt like myself again for the first time in a very long time.  I spent two and a half days catching up with one of my best friends and getting back to dancing.  We made the trip to Atlantic City for a weekend of master classes at the renowned convention, the PULSE.  So the purpose of this post: I want to remind everyone how important it is to reinvest yourself in what you love once in a while. 

For those of you who don't know me personally, I spent my entire life in a dance studio.  It's been 23 years since I had my first tap shoe tied on and I've only had two brief hiatuses since.  Dance has always been my therapy, so with this crazy life I'm trying to create, it felt damn good to get out all the emotions rattling my brain in a healthy way.  It's cathartic and helped to reignite the flame of motivation (and yes, it's been burning pretty low lately).  It definitely felt great to know my wild plyo training has increased my vertical jump so much that I was actually suffering from too MUCH hang time and kept falling a count behind.  

So another reason reconnecting with your passions, be it sports, art, or otherwise, can really improve your training game?  You'll challenge yourself mentally.  I was forced to learn intricate choreography at a mind numbingly fast pace...then perform it in front of hundreds of people I don't know, including HUGE names in the business.  When I say huge, I'm talking choreographer to Britney Spears, Emmy winners, Glee choreographer, reality dance show choreographers (SYTYCD & DWTS), movie star dancers that drove teenage girls wild, and the former Mr. J Lo.  My brain isn't used to picking up so quickly anymore, so it was a great way to force that mind body connection to increase.  Maintaining the neural pathways for motor learning are critical in keeping your body young. 

Additionally, you'll force yourself outside of your comfort zone.  I can walk into the gym with astounding confidence most days and blow through anything any trainer wants to throw at me.  Walking into a convention center full of the most talented artists in the country after a 3 year performance break?  Well now we're talking about a real anxiety builder.  The experience forced me to dig deep, find my inner superstar, and get out on the floor. 

Obviously I did not offer any novel ideas here, nor did I discuss any actual fitness.  What I want to reiterate is the reason I wrote this post in the first place - fueling the fire. 

TLDR: Get back to what you love once in a while, even if it's not physical, to remind yourself how great you are at something and how much impact it can have on every other aspect of your life. 

Check the video for a glimpse of what dancers can pull off in just 20 minutes of class!  Can you find your inner boom kack?

Sexy legs? Yes, please.

Legs.  We all have them.  For some of us (thanks Mom!), they're our best assets.  Whether you're a man who wants "sick wheels" or a girl who wants "gorgeous gams" there are a few moves you should be doing to train your legs to greatness.  Today, I speak of....the lunge! Static, reverse, forward, weighted, upside down or while flying, this is one move that can be easily tweaked to reach your goals.

First of all, and I promise I'll post soon explaining why (if you can't wait, e-mail or tweet and we can chat about it), but there is no reason for men and women to train differently most of the time.  I rely almost exclusively on resistance training and I promise, I lift heavy for my size.  Women, you will not get bulky unless you're eating 4000 Calories a day and men, you probably already know and love this move.  The sexes may train with different rep ranges or weight loads, but the techniques remain the same. 

The lunge.  Let's talk about why we want to even consider it.  It is going to target multiple large muscle groups throughout each repetition - the quadriceps, hamstrings, glutes, and also gains support from smaller muscles like your hip flexors, calves, and core.  More pros?  It requires little to no equipment, only enough space to take a single step, it's easy to progress difficulty by using a variation instead of needing added weight, it will balance the strength between your legs (no more single leg dominance!), and it works the stubborn inner thigh.

So now it's time to talk proper form.  For the forward lunge:

• Start by standing with feet hip width apart, eyes and toes pointing directly forward, hands on hips with shoulders open.  
• Take one exaggerated step forward, this is the leading leg. Keeping your torso upright, shift your balance into the ball of the trailing foot and the firmly planted lead foot.  The trailing knee will begin to flex as you sink into your lunge with the lead leg.  
• Still keeping torso erect, shoulders back, and head forward, allow lead knee to flex approximately 90 degrees, resulting in the trailing knee halting 1-2 inches above the floor.  The depth of lunge will vary based upon your hip flexibility.
•  To rise, shift balance into lead foot and slowly rise.  Return lead foot to starting position in one smooth step.  

Watch the video for a quick demo and a short discussion of common mistakes.

Some of the common mistakes to be conscious of:

• Torso position - don't lean forward!
• Knee angle and position - don't let it collapse inward. 
• Speed of your movement and control - don't rush it!
• Range of movement - as long as flexibility allows, aim for the 90 degree flex.

Now, how do you cater this move to fit YOUR goals?  For all beginners - start with the static lunge.  This variation simply removes the forward step and you literally just move up and down in the squat stance.  For men, start adding weight on the forward lunge.  Hold a set of dumbbells while performing, or work your way up to performing with a barbell.  For ladies, I recommend a reverse lunge (take the step backwards instead) to prevent overemphasizing your quads and focus the work on your glutes and hamstrings.  Add weight as needed!

You've got the idea, now get to work.  Practice your form while you brush your teeth!

New Year, New Focus.

With the start of the new year, I'm going to take this opportunity to revamp my blog.  Expect a post in the new style next week!!  I'll be switching from focusing on lifestyle tips to training plans and nutrition information for right now.  I want to help inform each of you about proper training and eating to help you stick with your resolutions.  Rather than have you all head to the gym and then wander around doing pointless bicep curls or endless, boring,  and painful jogs, I want to give you a plan to keep you motivated and excited about fitness. Being educated in what to do is the biggest step in reaching your goals. 

It's time to rock the hell out of the new year!