Feeling the positive effects from clean eating and a consistent exercise plan? More full of energy, less hungry mid day? Seeing positive changes in your body shape/image? GREAT! Lets continue our work together.
All the positive steps your are committed to are good for your long term health, and for your self esteem. Today I want to focus on the importance of leg work. It seems obvious, but as anyone who has ever had knee problems, Achilles tendon tears or sciatic pain can attest to, any effort one can make to prevent injuries through strengthening the support muscles, is really important.
Leg work in a simple home gym can be the most difficult body part to effectively target, but it can be done. Try walking, or stationary lunges (with or without weights in your hands- you will feel the effects on your muscles the next day), squats, calf raises ( on the edge of a bottom stair while holding onto a railing), leg adduction with a child's rubber ball (squeeze knee's together, squeezing the ball), stiff leg dead lift ( with weights in hand, straight back, bend at hips) are effective. You can get details and examples of proper forms for these exercises and home gym moves online, in workout magazines, t.v. workout channels, or with home DVD tapes ( try renting different ones at a video store).
If you have access to a gym or the YMCA facilities, you can utilize a number of leg machines (leg press, leg extension, adduction, abduction, leg curl, smith machine, or calf machines). Get technique guidance from a trainer if they are available to you and make sure your using the equipment safely.
Leg work is hard but shapely,strong legs show off your hard work, and help fend off injuries. A day without pain...is a great day!
Thursday 8/06 Workout:
Recumbent Bike - 30 minutes
Strength Train- biceps
Canoing- 4 miles ( fun and exercise!)
Biking with my son- 5.61 miles
Biceps curl on Bosu- 12 lb
Hammer curl- 12 lb
Standing cable concentrated curl- 2 tubes
Thursday 8/06 Food Diary:
Breakfast-
Apple (67 cal)
Whole wheat toast, dry with salmon mix from appetizer the other night- (160 cal)
1/2 cup egg whites with 1 cup spinach (140 cal)
A.M. Snack-
1/2 raisin bread/banana/ peanut butter sandwich ( 210 cal)
Lunch-
4 3/4 oz. Shrimp/scallops (130 cal)
Salad- 2 cups spinach, 1/4 cup beets, 1 small tomato, sliver of fat free feta, fat free Caesar dressing (60cal)
1 scoop pineapple sherbet (130 cal)
P.M. Snack-
4 almonds (40 cal)
Protein shake (151 cal)
Dinner-
4 1/2 Tuna steak, pan seared (250 cal)
2 ears corn ( no butter or salt) (140 cal)
1/2 cup green beans( 22 cal)
1/2 cup wheat berry salad ( see Wednesday's blog for description and nutrition info) (75 cal)
TOTAL CALORIES- 1575
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