Legs

Legs are important. Just ask anyone who has lost use of theirs or does not have any…

Your legs consist of the lower leg complex which includes the gastrocnemius (calf muscles), soleus (also part of the calf muscles), anterior tibialis (the muscle on the lateral surface of the tibia), your posterior tibialis (muscle on the posterior surface of the tibia and fibula) and also the peroneus longus. Muscles in the lower leg complex are important for movements such as running, jump roping, tennis, football and anything involving a lot of footwork and use of the ankles.

Ways to strengthen lower leg complex:

Calf Raises- this exercise will work the gastrocnemius and soleus muscles of the lower leg complex.

1. You can do these on stairs, or a platform between 6 and 8 inches high. Stand balanced on the balls of your feet with your heels hanging of the back of the stair or the platform that you are standing on.

2. 2. Rise up on your toes and keep your legs, knees, hips and shoulders all in line.

3. 3. Slowly lower yourself back down.

4. 4. To go into the next repetition go up faster onto your toes and then slowly lower them back to the starting position.

The hamstring complex is also part of your leg structure. These are the “back of the thighs” and these muscles are called the biceps femoris (long head and short head), the simembranosus and the semitendinosus. These muscles are important for movements that involve knee flexion and hip extension. So kicking, running, and soccer are require hamstring strength.

Single-leg deadlifts:

1. While standing with feet shoulder width apart, using lightweight dumbbells, hold them in your hands at your sides with your palms facing back.

2. 2. Bend at the waist and lower the dumbbells to the ground while keeping one leg/foot flat on the floor, and raise the opposite leg behind you.

3. 3. Lower your upper body until the dumbbells almost touch the ground.

4. Slowly bring yourself back up to the starting position. Complete 15 to 20 repetitions and then switch legs.

Another important muscle group in the legs is the quadriceps complex. A person’s quadriceps complex is commonly referred to as their “thighs.” The muscles in the quadriceps complex include the vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris. The quadriceps complex is responsible for knee extension, and hip flexion (rectus femoris). Quadriceps are important for activities such as cycling, hiking, and running.

Squats

1. You can do these with either no weight and with your hands behind your head, or you can use a bar on your shoulders.

2. Standing with your feet a little more than shoulder width apart and toes facing forward, slowly bend your knees and lower your body to the floor leading with your buttocks.

3. Continue to lower yourself until your body positioning looks as though you are sitting in a chair, at this position squeeze your buttocks muscles and bring yourself back to the starting position.

Flexibility Fundamentals

Stretching is more important than people think. Proper stretching and regular stretching develops good flexibility. Being flexible is a key component in developing neuromuscular efficiency. Flexibility can help to correct muscular imbalance, joint problems, and can help with injuries that occur from the overuse of muscles.

Most people are familiar with “stretching.” But what a lot of people do not know is that there are different types of stretching. There is static stretching, active stretching and dynamic stretching.
Static stretching is the traditional form of stretching that most people are familiar with, which is stretching the muscle to a point of tension and then holding it there for 20 to 30 seconds.
Active stretching is dynamic stretching which involves using agonist and synergist muscles to move your joints in a range of motion. Depending on your personal level of fitness, you should include active and static stretching into you exercise program.

Below are examples of static and active forms of stretching for certain muscle groups:

Calf Muscles (Gastrocnemius)

Static Stretch:
1. Stand facing a wall or stable object that you can put your hands on.
2. Extend one leg back, keeping the knee and foot straight and the back heel on the floor.
3. Keep your back foot flat and point toes straight ahead, however do not let your back foot flatten completely on the floor.
4. Bend your arms and lean forward toward the wall and hold for 20-30 seconds.

Active Stretch:

1. Get into same position as the static stretching for this muscle only bring one leg forward and off the floor and have your ankle in a neutral position, with that hip flexed.
2. Slowly move through your hips, creating controlled supination and pronation through your lower body
3. Hold for 2 seconds and repeat for 5-10 repetitions.
It is very important to stretch your calf muscles before exercises such as walking, running, or any sport that involves a lot of lower body movement or jumping.

Hip Flexors

Static Stretch:
1. Kneel with front and back le bent at a 90-degree angle
2. Internally rotate back hip
3. Squeeze your buttocks on the side that is being stretched while you rotate your pelvis posteriorly.
4. Slowly move your body forward until you feel tension in front of the hip that is being stretched and at the point of tension, hold for 20-30 seconds.

Active Stretch:
1. Kneel with front and back legs bent at a 90-degree angle.
2. Internally rotate your back hip and raise up the arm opposite of your front bended knee
3. Squeeze your buttocks on the side that is being stretched, and rotate your pelvis posteriorly.
4. Slowly move your body forward until you feel a tension in the front of the hip that is being stretched, hold for seconds and complete 5 – 10 repetitions.

Fab Abs!

We want all sculpted legs, buff arms, and a tight tush, but the most sought after body part for women is a firm, flat stomach and for men it is six pack abs. What is the secret? Well, there’s not just one to pin-point, but there are several things to keep in mind when it comes your mid-section:

First, it is important to remember that everyone’s body is different. Some people naturally have flat stomachs or even defined abs without doing any or very little abdominal. While others practically kill themselves by having to follow a strict, consistent abs-routine trying to get that chiseled, washboard look. So based on your genetics, you need to know what to expect. Also some parts of your abdominals may tone easier than others; some people’s obliques are more toned than there rectus abdominals and vice versa, etc. Also, different people store fat in different places. For example, on me, my upper body and mid-section have always been the areas where I have been blessed, while I store pretty much all of my body fat in my butt and upper-thighs, even though I exercise these parts of my body just as much as my mid-section and arms. This is very common in women. Men on the other hand, tend to store more fat around their abdominal area. But, this is only typical, not necessarily true for everyone.

You should change up your abs-routine. I have so many people tell me about how they have had the same abs-routine for the past four years! This is a big fat, NO! You need to constantly change up your abs-routine, and since there are so many different exercises for your abs, this is not hard to do. There are many different ways in which you can mix up your abs-routines.
Cardio is crucial. I know one trainer who actually tells some clients not to even bother working out abs because “cardio does it for you.” While, I do not agree with him, because I can certainly tell a difference when I do abs, he makes a good point that cardio is a crucial part of getting results. No matter how strong and beautiful your abs may be, if there is a stubborn layer of fat covering them, then they will never be seen . That is why it is important to keep doing cardio (and not just do toning exercises) in order to melt the fat away and reveal those fabulous abs underneath!

Over doing it is a waste of time. People often ask me, “How often should I work out my abs?” In general, I have found that if you about 3 to 4 well-focused abs sessions per week, you will produce effective results. As a general rule, I tell people to do abs every other day or do them for two days in a row and then take one day off, and then do two days in a row again and repeat with one day off. Or, change it up and do every other day, or do abs two days in a row, then take 2 days off, and then switch back to every other day, etc. My advice is to just experiment and see what works for you. The one thing I do NOT recommend is doing a crazy amount of abs religiously every single day!! This could give you an abundance of back problems and actually make you abs less defined! This type of abdominal exercising will not work in your favor. Your abdominals are just like other muscles and need to be rested as well.

Here are some examples of great abdominal exercises:

Triceps

Triceps are one of my favorite muscles to work out. Triceps account for 60% of the upper arms muscle mass. There are three parts to the triceps muscle: The “long head,” the “lateral head,” and the “medial head. Triceps muscles are used while writing, and anything involving extension of the elbow (straightening of the arm). The following exercises are great for toning your triceps:

1. Bench dips-

· Begin holding yourself up with your elbows at a 90 degree angle. Cross one leg over the other so that your weight is supported on only one of your heels.

· Lower your body towards the floor and then push back up and extend your elbows and straighten your arms (but do not lock your elbows). This is one repetition. Lower yourself back towards the floor for the second repetition.

2. Lateral Tricep Extensions- these are my favorite, this exercise really works the lateral head of the triceps. This exercise can help with the part of your arm that wiggles when you wave.

· Stand with your feet shoulder width apart holding two dumbbells in each of your hands.

· The way you should be holding the dumbbells is so that the palms of your hands face each other.

· Extend your elbows so that your arms straighten out behind you and slowly rotate your wrists so that your palms are facing upward towards the ceiling.

· Hold for a second or two and slowly bring both arms back in to a ninety degree angle.

3. Supine Bench Barbell Tricep Extension-

· Lie on a flat bench.

· Your feet should be flat on the floor and shoulder width apart, with your toes pointing straight ahead.

· Hold the barbell close to your forehead while keeping your elbows in line with your shoulders.

· Extend your elbows until your arms are straight.

· Hold this position for 1-2 seconds and then slowly lower the barbell back toward your forehead by flexing your elbows.

4. Push-ups- regular push-ups are great for toning your triceps. Whenever you do pushups, you are also working your pectoral muscles (chest muscles); chest exercises are often done in conjunction with tricep exercises since both of these muscle groups often work together to achieve movements.

· Get into a push-up position with your feet and hands on the floor with your feet slightly wider than shoulder-width apart.

· Draw in your navel toward your spine and contract your glutes.

· While maintaining a flat back, slowly lower your body toward the ground, by flexing your elbows.

· Push back up to the starting position by extending your elbows and contracting your chest.

5. Cable Pushdown-

· Begin by standing with your feet shoulder-width apart, pointed straight ahead.

· Grab the cable with your elbows flexed.

· Extend your triceps by straightening your elbows and pushing your hands toward the ground until your arms are fully extended.

· Hold this position for 1-2 seconds and then slowly flex your elbows to return to the starting position.

Working out to Music

Music can do a lot for us while we are working out. Whether it is a beat to motivate us, or words of the song to inspire us. No matter what your favorite genre of music, everyone can find something to workout to. Below are some of the best work out songs for each genre:

Hip-Hop/R&B:

“The Mountain Movement” by Sharp Skills

“Rock Superstar” by Cypress Hill

“Ride With Me” by Nelly

“NaNaNa” by Nelly

“#1” by Nelly

“Heart of a Champion” by Nelly

“Survivor” by Destiny’s Child

“This One” by Ak’sent

“Roll With You” by Ciara

“Turn It Up” by Chammelionaire

“Professional” by Chingy and G.I.B

“I Can Transform Ya” by Chris Brown and Lil’ Wayne

“Run This Town” by Jay Z and Rihanna and Kanye West

“Party Up” by DMX

“Give Me A Sign” by DMX

“Slam Dunk (Da Funk)” by Five

“I Like That” by Houston

“Playaz Only” by R.Kelly

“Drop” by Ying Yang Twins

“Bring ‘Em Out” by T.I.

“Top Notch” by Lil’ Boosie

“Headsprung” by LL Cool J

“Best Rapper Alive” by Lil’ Wayne

“The Hand Clap” by Hurricane Chris

“That Girl” by Frankie J

“Tops Drop” by Fat Pat

“Time” by St. Lunatics

Pop

“The Boys of Summer” by The Ataris

“Every Other Time” by LFO

“Pop” by *NSYNC

“Outrageous” by Britney Spears

“3” by Britney Spears

“Evacuate the Dancefloor” by Cascada


Classic Rock:

“Dreams” by Van Halen

“Jump” by Van Halen

“Travelin’ Band” by Creedance Clearwater Revival

“Until the Day I Die” by Story of the Year

“Hurricane” by Something Corporate

“Thunderstruck” by AC/DC

“Walk This Way” by Aerosmith

“Signs” by Tesla

“We Didn’t Start the Fire” by Billy Joel

“Why Should I Worry” by Billy Joel

“Footloose” by Kenny Loggins

“Danger Zone” by Kenny Loggins

“Peace of Mind” by Boston

“Proud Mary” by Creedence Clearwater Revival

“Run Through the Jungle” by Creedence Clearwater Revival

“Under Pressure” by Queen

Other 80’s:

“Bette Davis Eyes” by Kim Carnes

“The Goonies ‘R’ Good Enough” by Cyndi Lauper

“Material Girl” by Madonna


90’s Dance Favorites:

“Gonna Make You Sweat” by C&C Music Factory

“Bust a move” by MC Hammer

“Now That We Found Love” by Heavy D and The Boyz

Rock/Alternative:

“Til I Collapse” by Eminem

“Citizen Soldier” by 3 Doors Down

“Electric Feel” by MGMT

“Run” by Collective Soul

“Naïve” by The Kooks

“Every Little Thing Counts” by Janus Stark

“Jamie All Over” by Mayday Parade

“Welcome to the Black Parade” by My Chemical Romance

Country

“Let You Down” by Casey Donahew Band

“High” by Casey Donahew Band

“George’s Bar” by Pat Green

“Songs About Texas” by Pat Green

“You’re Gone” by Casey Donahew Band

Instrumental

“Chevaliers De Sangreal” by Hans Zimmer

“Take Us Out” by Jerry Goldsmith

“Launch” by Trevor Rabin

What to Eat After a Workout

After working out it is very important to replenish your body’s electrolytes, water, and nutrients lost during a hard workout. Working out also depletes your body’s glycogen levels which also need to be restored. After a workout, your body has a 45 minute time period which is referred to as its “metabolic window.” During this time, your body is able to best utilize the nutrients that you take in and use for exercise recovery. Below are some examples of post-workout meals and snacks:

Accelerade- Accelerade is a sports drink that has the recommended 4:1 carbohydrate to protein ratio. There are several different flavors including fruit punch and lemon lime. Accelerade is easily mixed with water and tastes great! It is a little expensive but it is great!

Whey Protein Shake- Whey protein is the fastest digesting protein and your body can utilize that protein faster since it is in liquid form. Whey protein shake is probably the best protein option over a whole protein food such as eggs or meat which will also contain fat which will take a long time for your body to digest the and the carbohydrates from the milk will provide for glycogen restoration. Whey protein shake is probably the best option over a whole protein food such as eggs or meat which will also contain fat which will take a long time for your body to digest.

Chocolate Milk- research has shown that chocolate milk can aid in exercise recovery. Chocolate milk has twice the carbohydrates of regular milk and usually more protein, also the sugar and sodium present in chocolate milk help to replenish electrolytes.

Cottage Cheese or Greek Yogurt with fruit- the cottage cheese will provide protein and the fruit will provide carbohydrates. Cottage cheese tastes great with pears and Greek yogurt goes well with blackberries, peaches, strawberries or blueberries.

Breakfast Burrito- a tortilla with lean ground turkey, lean ground beef or egg whites and tomatoes. If you choose to use eggs, do not include the yolk since the yolk contains a lot of fat and fat is not what you should be eating after a work out since it takes a long time for your body to digest fat and the nutrients will not be able to get to your muscles in time.

Milk and Cereal- cereal will contain the carbohydrates that your body needs and most cereals contain some protein and the milk provides enough of the protein you will need.

Popcorn and nut butter- popcorn will provide carbohydrates and even though most popcorns are simple carbohydrates, your body can digest refined carbohydrates during this time, and nut butter (either almond butter or peanut butter will work) provides protein that your body needs for recovery.

Cardio Can Be Fun

Don’t feel like running outside today? You don’t have to; there are several different alternatives to outdoor running for your cardio exercise. There are several machines available to use at the gym as well as different types of cardio exercises that you can do without stepping foot in the gym.

Treadmill- the treadmill is the closest movement to actual running that can be done on a cardio machine. The good thing about a treadmill is that it is easier to control your speed. It is also easier to monitor and control your heart rate by varying your resistance and speed more accurately and most modern treadmills have programs that can do this for you. Running on a treadmill can also reduce strain on your knees and back. However, since it is easier to run on a treadmill than it is outdoors due to lack of wind resistance outside, runners will typically not expend as much energy on a treadmill as they would outside.

Elliptical Trainer- an elliptical trainer is a cardio machine that provides a low impact workout that is less strenuous on joints. The elliptical trainer also has different training programs that target and train specific muscles.

Treadclimber- the treadclimber is very popular because it is very low impact and can help you break a sweat quickly without any kind of running and just by walking. The treadclimber allows for a wider range of motion to mimic the movement of walking on sand making an un-even walking surface.

Stairclimber- this is one of my favorites. This machine concentrates mainly on the use of your lower body and it mimics the movement of walking up flights of stairs. You can use different levels to adjust your speed and resistance.

Rowing Machine- The rowing machine serves as a great arm work-out in addition to being a great cardio exercise. The rowing machine is especially great if your legs are really sore and you need to give them a rest!

Bike- the bike machine is always a great workout, especially for your quadriceps. Try taking a spin class at a gym; they are fun and a great workout!

Jump Rope- jumping rope is a fun way to get your heart rate up. You can even create an interval workout with a jump rope by jumping fast for 2 minutes and then slowing down for 2 minutes and then going fast for 2 minutes again. Jumping rope is a great workout for your calves. You can also change up your jump rope work out by doing different moves. This video can show you some different jump rope moves to incorporate into a jump rope routine: Jump Rope Moves