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!

Peace, Hope, Cookies!

In this time of rushed shopping in overcrowded malls, it's easy to forget what it's all for.  Leave the stress behind and remember your faith, whatever it may be, is the reason to celebrate.  May the shorter days continue to bring families together for an evening of laughs and holiday memories this season.   

 
PRESTIGE WORLDWIDE.  My big sister is coming home for the first time since moving last January (other than a VERY brief stopover in May).  We've been beside ourselves getting excited to plant our butts on the couch and watch tons of movies and eat all of the dozens of cookies I baked.  We've also been planning how to workout together during the holiday season.  I'd like to dedicate this post to my kick ass family who has managed to LOSE weight this December.  That's right - my family is watching the scale tick downwards, even with all those cookies in the house!! 

Though studies have shown the actual holiday weight gain is 1-2 pounds, not the fabled 5-7 pounds, it's just as easy to let that spiral out of control.  Why not have a plan in place to fight the weight creep and start out your new year with a slimmer waistline than before you carved the turkey!

 What's your reason for the holiday gain?


Not enough time? 
1. GET OFF FACEBOOK!  If you claim you don't have enough time to fit your workout in during the holiday season because of shopping, parties, or whatever other plans you have...eliminate 20 minutes of Facebook time a day. 
2. Schedule your workout as part of your day - treat it as an appointment with some sort of monetary consequence if you miss it ($5 in the missed workout jar will seem like $50 during the holidays when money is already tight). 
3. Record your favorite TV shows and fast forward through commercials - another 20 minutes saved.


Can't resist all the cookie and cocktail temptations at the office or parties?
1. Eat smart earlier in the day when you know you'll be attending a party.  Have a protein and fiber packed lunch to keep you satisfied into the afternoon so that you won't be ravenous when you arrive and grab a fistful of pigs-in-a-blanket. 
2. Amp up your workouts in the days leading up to your big night out.  Tack on 10 minutes of serious cardio (cycling, swimming, running) at the end of your workout. 
3. If you're older than 6, you know what your favorite cookies are.  Be selective about what you choose to indulge in.  If you didn't like gingersnaps last year, you probably wont like them now.  Save the calories and enjoy one treat you can trust you'll be satisfied by.  

At the very least, stay active.  When you're chatting on the phone - stand up.  Take the stairs when possible, especially at the mall.  Park at the far end of the lot and walk.  Most importantly, don't let the calories you burned from getting active entitle you to treats as rewards, you'll end up eating more in the end! 

Happy Holidays!  Here's to a svelte 2012!