Who wants some sexy legs?

Ladies, as the weather starts to warm up and we head into Spring and then Summer; it’s time to start baring our legs again in shorts, capris and soon bathing suits!!!

Gasp!

We all want a great pair of legs and a nice booty, right? Of course! But the reality is that not everyone is willing to put in the work and the time to build them up. What’s that about? Well, for one, I don’t especially love training legs. They are hard¬†work. They are the body’s strongest and most powerful muscles. They include your quads, your glutes (bootay!) and hamstrings…or everything the areas just below your waist line (another popular area to improve next!) but honestly, it takes some hard work to train them and then just try walking around when you’re sore from a new leg workout.

The struggle is super real. In fact, here is my recent selfie shot following a rigorous training day. ūüėČ

Screen Shot 2016-03-11 at 8.22.18 PM

So just know that I get it. I know it sucks and I know we still want what we want, right? The truth is that strengthening those muscles in our lower bodies will not only get more attention in those jeans and warm weather attire, but it also helps to quicken those smaller waist lines and just better overall health at the same time.

Really?

Yes!! It’s like two birds!

Not to get too studious with you but there was ¬†some research done and it was found that people who had the strongest legs also had the lowest amount of visceral fat…wait, what’s that, you say? It’s just the most dangerous kine of fat that wraps around your organs (ewwww) and increases your risks for heart disease, stroke, diabetes, and some types of cancer. Do you even need another reason now to get those legs moving? Well, it can boost your brains functions and this is true even as you get older.

Winning!

So let’s get started on the basics and how to get some sculpted legs started today. Yes,¬†today!¬†Just stop putting it off for goodness sake! Here are some tips to get started and you’ll notice improvements in no time. (well, technically NO time means not any time so that isn’t correct but now I’m babbling)

Start with the basics: 

We all have heard that squats and deadlifts are the muscle building moves for our legs, right? But they are also truly difficult to master at first if you aren’t sure what proper form looks like. If your form is wrong, you may risk straining your joints and your back.

That’s just not worth it to start. So, if you are a true beginner, start with some less advanced moves that hit the same muscles, such as ball squats and lunges, step-ups and bodyweight squats. Once you become a pro with these moves, you can move on to weighted squats and deadlifts. Make sure to always keep your form tight (abs in, straight spine, chest lifted) and keep your reps within the 12-15 range. That’s the best rep range to improve the way your legs look. Start with a workout like this to ease into lower body training without strain:

 

Don’t Isolate Muscle Groups
What I mean here is to stop sitting and using those leg machines if you’re at the gym. Seriously, just stop. Unless you are focusing on injury rehab, you’re going to get a better workout doing the multi-joint (or compound) moves such as lunges and step-ups, because they target more than one muscle group at a time. The more muscle you work, the more muscle you’ll be building.

 

Finish Strong

Your legs are used to carrying you around all day, so you may have to work harder to tire them out than you do the muscles of your upper body. Try 12 walking lunges per leg, followed immediately by 30 seconds of squat jumps [lower yourself into a full squat, then jump as high as you can].

Other alternatives: Bodyweight squats paired with jumping lunges, step-ups paired with sprints outdoors or on a treadmill with a steep incline. Three sets of any one of those combinations, resting minimally between moves, will have your legs screaming!!!

Who’s ready to train some legs??

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Stuck on Auto-Repeat….

Quick!!! ¬†When was the last time you did something that you’ve never done before? ¬†Wasn’t this an exciting part of our childhoods? ¬†We would plan and dream up the next wonderful experience to take on and feel as though we were on top of the world! ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†998328_10201447117250736_1568727953_n

When did this end? ¬†Why does “growing up” mean “become complacent”? ¬†I don’t think that we plan to just go through our daily motions; day in and day out. ¬†Just like your shampoo bottle’s directions; later, rinse and repeat. ¬†And so our life goes…

But it doesn’t have to stay this way. ¬†You could actually step out of your comfort zones and do something brand new!! ¬†Think back at how exciting and nerve wracking you felt when taking on a new experience. ¬†Your heart beats faster. ¬†You get a bit nervous and tingly. You fret about what it will entail and what could go wrong. ¬†But it’s all¬†exciting!!!

We need to LIVE, for crying out loud! ¬† But how do we do this; when it’s so foreign to our lives?

Let’s start with a quick practice that takes about 3 minutes (you DO have 3 minutes for this, don’t you??)

Get out a piece of paper and pen/pencil and draw a line down the middle.

On the left side, write down all the things you would like to “start doing”. ¬†Don’t get caught up in logistics and dilemmas; just write down as many as you can in a minute’s time.

On the right side, list all of the things that you’d like to STOP doing. You know, like “stop eating sweets late at night”; “stop complaining to your spouse/friends”; stop watching tv in the evenings”, etc.

Now, just start with an item on your list and start or stop that chosen task NOW.  Keep adding to your list and make sure to choose at least ONE of the listed items every single day.

For example, START; walking a mile every day, STOP; texting in your car…etc.

Doesn’t that sound invigorating? ¬†I think you will be pleasantly surprised at the sheer joy it brings into your life. ¬†I don’t doubt that you will be more energetic because of this. ¬†I bet that your brain starts to generate new and exciting ideas and plans because of this.

What do you say? ¬†In order to get something you’ve never had before; you’ve got to do something you’ve never DONE before!!

Got it?  Get it!