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Archives for December 2015

Another Leg Day Workout!

December 3, 2015

Yesterday was leg day for Kendra and I, and this was our last time using this routine in order to keep the gains coming!

So if you are looking for something to target that booty, those quads, and hamstrings, try this workout!

SQUATS

Here we did multiple types of squats with different amounts of weight.  For starters, make sure you have proper form as shown below.

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Your resting stance, as you see above, will have feet shoulder-width apart, toes pointing forward, and a straight back.

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When you squat, create a right angle with your legs and make sure your safety bars are a few inches below your barbell’s lowest point.  Be sure to keep your chin up and continue breathing.

Our squat rack routine consisted of:

Squats with an empty bar for 1 set- 15 reps  (our goal here was to squat low and move slowly)

Pulsing squats with an empty bar: 1 set- 15 reps (lower slowly to the right angle position, pulse to the half squat position, lower back down to the right angle position, then explode upwards using your heels to get you back to the standing upright position.  That is 1 pulsing squat.)

Pulsing squats with 10 pounds added: 3 sets- 15 reps

Next we added more weight and shot for as many well controlled deep squats as possible.  We used about 105 pounds and shot for 15 reps.  The most important part is not achieving 15 reps, but doing as many up to 15 that are low and well controlled.  Four sets were done.

On to the next exercise!

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The walking lunge is the booty buster!  We love rotating these into our leg days every few months.

You want to take your step forward and as wide of a stride as possible while keeping your balance.  Lower your knee right above the floor.  Anytime you step onto your front foot, drive with your heel and you will feel that booty doing work!

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We shoot for about 12-14 lunges down the walkway at our gym and then back to our start point.  That is considered one set.

We did that for 4 sets with a 60 pound barbell.  If we haven’t started sweating yet, this REALLY gets the heart rate going.  Especially with the barbell on your shoulders.

If you’ve never used a barbell during walking lunges, start with a low weight barbell around 20 pounds.  Gradually build yourself up over time.

Next we’ve got sumo squats!

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A sumo squat is the same as a regular squat, the only difference is that your toes point outwards making a V shape.  This helps you target those inner thighs in addition to quads and hamstrings.

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When you lower, still work to achieve that right angle, keep your chin up and keep your back arched.

We used a 45 pound dumbbell, but you can also use a kettle bell.  We did 4 sets of 15 reps.

If you want to work those muscles a little harder, you can also grab two platforms (one for each foot) and do your squats on those.  That will allow you to drop your dumbbell lower and perform a deeper squat which will work those areas a little more.

And lastly… The trusty ole straight leg deadlift.

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This is a great hamstring exercise.  Make sure you start by grabbing your bar about shoulder width apart.  The goal is not to go as low as you can because your form will start to go.

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Your goal is to bend over as far as your body will allow without knees bending and your back rounding out.  You want to keep your back flat or even arch it.  You will feel that hamstring stretch.

Squeeze those hamstrings as you start to come up.

We did 4 sets of 15 reps.  We did not add any weight and used this as sort of a cool down/stretch.

This routine has kept us sore three different times so we’ve really enjoyed doing it.  Happy lifting and enjoy this booty busting routine!

Please feel free to share using the social media icons below!

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Guilt Free Snacks For a Crunch!

December 2, 2015

When people are dieting, one thing I always hear is how much they miss the crunch during meals or snacks.  Sometimes there are desires for a snack with a crunchy texture, but the only way people really fulfill that is through potato chips, rice cakes, and crackers…

Firstly, make sure you are going for that snack because you are truly and physically hungry.

Secondly, ask yourself, “Is this going to nourish my body?”

So here are some of my favorite snacks that I keep around for a crunchy texture when I just can’t make it to the next meal.

APPLE AND PEANUT BUTTER

apples 1

Now, I know what most of you are thinking… “Peanut butter is loaded in calories!!”

Yes.  It is considered high in fat and containing some protein.  Fat is not always a bad thing as you’ll read later on.  This is actually what is going to keep this apple digesting more slowly in your gastrointestinal tract which means you’ll feel satisfied until that next meal.

And of course you ALWAYS want to monitor your portions size of any food healthy or not.  Even peanut butter.  There are great individually packaged serving sized cups of peanut butter on the shelf ready to purchase.  If you feel you can’t control your portions directly from the jar, go for the cups.

SWEET PEPPERS AND HUMMUS

For some reason most people associate hummus with pita bread/chips.  Yes, this combination is common in the restaurant industry because carbs are cheap!  But at home, why not use the veggies?

The small sweet peppers are my favorite with hummus, but you can also use cucumbers, regular bell peppers, and carrot sticks!

ALMONDS AND WALNUTS

These nuts are the most beneficial nuts you could choose when aiming for the most heart healthy option.

Presentation1

As you can see above, the main reasons nuts keep us satisfied is because of their fat content.  When eating something high in fat, you want to make sure that fat is going to benefit you (mono-, poly-) and not work against you (sat-).

Saturated Fat:

  • Increases your risk of cardiovascular disease
  • Increases your bad cholesterol (LDL) levels
  • Mostly come from animal sources (beef, dairy)

Monounsaturated Fat:

  • Decreases risk of cardiovascular disease
  • Reduces your bad cholesterol (LDL) levels
  • Mostly come from plant sources (nuts, olive oil)

Polyunsaturated Fat:

  • Decreases risk of cardiovascular disease
  • Improves overall cholesterol levels
  • Mostly comes from plant sources (nuts, olive oil)

One way I way I use almonds and walnuts in my regular snacks is by making a trail mix.

trail mix 2

Check out my TRAIL MIX RECIPE HERE to also learn more about the health benefits of nuts!

CELERY

Celery is an amazing food that is so low calorie.  A lot of people believe celery is an empty food without a lot of nutrition, but that is not entirely true!

Celery is only about 10 calories for 1 large stalk.  It provides roughage for your colon as well as Vitamin C, A, and Folate!

Paired with peanut butter, cheese, or hummus, celery can make a great snack to keep blood sugars stable as well as ward off hunger until meal time.

I hope this has helped you find a way to add crunch back to those snacks!  These are some of my favorites that I keep on hand and hope you enjoy them as much as I do!

Please feel free to share by using the social media icons below!

Leave a Comment Filed Under: Snacks

Welcome!

AvatarI’m Tamar, a registered dietitian living in Alabama, fascinated by food, fitness, and travel. My goal for this blog is to help people learn more about how to live a long, healthy, and peaceful life to the fullest. Read More…

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