The Sexy Leg Workout

If you are one of those people who aren’t thrilled with their legs, then this post is for you.  Any trainer will tell you the secret to sexy legs are lunges and squats.  This week’s post will be a quick little leg workout.  The only equipment required is a resistance band unless you want to […]

If you are one of those people who aren’t thrilled with their legs, then this post is for you.  Any trainer will tell you the secret to sexy legs are lunges and squats.  This week’s post will be a quick little leg workout.  The only equipment required is a resistance band unless you want to make it more challenging by adding hand weights.

Remember whenever you squat you always want to have your weight in your heels, and your buttocks back behind you not underneath you.  During front and side lunges make sure you push off your heel.  Do not “toe off” (what I call pushing through your toe rather than your heel) because it can put excessive stress on the ACL in the knee.  It is acceptable to push off of your back toe on a reverse lunge, but be sure to keep your front foot planted on the ground with your weight in that heel.

This exercise sequence should take anywhere between 10 and 20 minutes. Repeat steps 1-5 three times.  All numbers stay the same except step 5 where the reps increase.

1. Clock lunges (one front lunge at 12 o’clock, then a side lunge at 3 o’clock or 9 o’clock depending whether you are working the left or right leg, and a reverse lunge at 6 o’clock) Front lunges are regular forward lunges.  During side lunges make sure that both feet remain facing forward and the working leg is bent and the other is straight during the lunge. A reverse lunge is done when the working foot is placed as far as it can behind you and a lunge is executed.  The pattern is forward lunge, side lunge, reverse lunge each time.

10 xs on right leg

2. Power squats (jump to a squat position and hold for 1 slow second then bounce up to feet together and do two hops with feet together.  Make sure there is a level change.  You should be low in the squat with weight in the heels and fully upright during hops with weight in the toes)

10 xs

 

3. Clock lunges

10 xs on left side

 

4. Power squats

10 xs

 

5. Side steps in resistance band (hold resistance band while standing on it.  Take 2 large steps to the right and then back to the left.  Make sure when you step you keep your knees slightly bent and feet facing forward at all times)

10x first set (Right, right, left, left is one etc)

12x second set

16x third set

 

For an extra challenge try these exercises once in the morning and then again at night or add those hand weights as the series gets easier.

Happy Wednesday!

 

Fitness Trends

We have all seen the infomercials for the newest fitness gadget or program.  It seems like every time you turn around there is something new.  After a client jokingly brought me a shake weight the other day I did what any trainer would do, I laughed at it.    Then I decided to make him use it in […]

The shake weight, NOT trending in my studio!

We have all seen the infomercials for the newest fitness gadget or program.  It seems like every time you turn around there is something new.  After a client jokingly brought me a shake weight the other day I did what any trainer would do, I laughed at it.    Then I decided to make him use it in his work out to see how ridiculous it was.  So that got me thinking… what else is trending in the fitness world?  After some research I found out what people are into these days in the world of fitness.

According to About.com’s article “top fitness trends for 2010”  by Catherine Holecko in December 2009, some of the top trends revolve around exergaming, specialty exercise classes, functional exercising, and fitness training tools found on the internet.  Exergaming includes things like the wii, EA Active and using your phone as a camera to track your movements and display them on a screen.  Specialty exercise classes trending right now include zumba, and hula hooping and these poplular classes are usually the type classes being offered at your local gym.   Functional training usually involves strength training and is designed to keep individuals fit as they age.  This type of training usually targets many areas of the body at once.  Many trainers (including myself) utilize this type of training with their clients. Fitness training tools are things like aps that  are available to download and also social media tools such as twitter that can  help with weight loss and exercise.

Other trends I am seeing include P-90x, Insanity, boot camps, and training with ropes and oversized tires and sledgehammers.  Of course there is always the ever popular yoga and pilates still out there as well.  With all the trends out there expand your horizons and go test some of them out to see what you are into.  After all, anything that gets you up and moving is ok with me!

Happy Wednesday!

 

Join Me for Jogging For Jen and Julian

Please join Personally Trained By Sophie in a fund raising effort for a great local family.  This Saturday, June 4th there is a family fun run or walk being held to help raise money for the Kiffor family at Jetton Park in Cornelius.  The event is starting at 7am but preregistration will begin prior to […]

Please join Personally Trained By Sophie in a fund raising effort for a great local family.  This Saturday, June 4th there is a family fun run or walk being held to help raise money for the Kiffor family at Jetton Park in Cornelius.  The event is starting at 7am but preregistration will begin prior to 7.  Arrive early to get a good parking spot. Registration is $25 per person or $50 for the entire family.  Strollers are welcome.

Zack and Jen Kiffor were married at Jetton park in 2007.  Jen, 25, is a graduate of nursing school and was slated to begin working for CMC Main in Charlotte after the birth of her first child, Julian, in February.  However, after the birth of her son she wasn’t getting better and it was discovered that she has a very rare cancer (Primitive Neuroectodermal Tumor of the Kidney).  The cancer spread throughout her body and the prognosis is not good.  There is no cure for this cancer and Jen is in the care of Duke Medical Center’s oncology doctors.  Zack was forced to quit his job to help take care of Jen and  their 3 month old.  This amazing family is in need of any help they can get paying their mounting bills.

The Family Fun Run or Walk is being held in their honor with all the money going directly to the family.  In addition, there will be a raffle for several items including a weekend beach get away, boat rentals, restaurant gift cards and much more.  Also, on June 4th restaurants sponsoring the event will be donating 10% of their meal sales to the family.   If you can’t come out and take part in the walk, then at least go visit one of the following restaurants that day:  Brian’s Dog House Grill, Choplin’s (a FABULOUS restaurant), Alton’s kitchen and cocktails, Kilwin’s chocolates ice cream and fudge, and the Nook coffee bar and eatery.

Tell every body you know about this event so it can be a large success.  This is a local family in desparate need of help.  I will see you out there!