One Fit Foodie

Strong and Sexy Lower Body Workout

2012-05-24T09:29:00.003-04:00

One of my favorite days in the gym is leg day. My legs are one of the only parts of my body that respond very quickly to the training that I do and that I can manipulate very quickly depending on how I train them. They can build up very quick and on the other end, lean out very quick (given that diet is on point when it comes close to show time) The way I have seen my lower body transform over the pass year is so exciting to see because they can change that fast. Typically when I train my lower body, I have one dedicated 'heavy' leg day. Heavy leg day to me still means that I am doing 10+ reps, but I am using a weight that is challenging yet able to complete with spot on form. There are a few times where I will do max lifts; 2-3 reps, but this is rare. I prefer using higher repetitions and moderate-heavy weights for the lower body especially the glutes! (read all about glute training right there!)

I do like to switch up my routine every 4-6 weeks or so, but with this said, I always stick with some basic lower body exercises and make variations from there

When it comes to training legs (and training in general) I prefer to always keep it short and intense, get it done and move on with my day. I like quick and dirty leg training to really bring them to fatigue and make them constantly move. Since I am only really training them heavy (er) once per week I make the most of that day.

I do incorporate leg training into another day, but much lighter, functional style with added plyo's. Below are some exercises that I use when I design a lower body leg day. Depending on what I focus on more (anterior-quads) or (posterior-hams and glutes) this is what I think about when putting together my workout. I ALWAYS make sure I incorporate single leg work as well.

Deadlifts

Barbell
Trap bar
Straight leg
single leg holding 2 KB or DB
Single leg holding 1 KB or 1 DB
Single leg holding barbell
KB deadlift
Sumo

Squat

Barbell Front squat
Barbell back squat
KB front squat
DB goblet squat
KB double front squat
Box squat
Bulgarian split squat (hold DB at sides)
Bulgarian split squat (goblet hold)
single leg pistol squat
Static split squat
Plie squat

Lunge

Frontwards lunge
reverse lunge (alternating or performing 1 leg at at time)
Deficit reverse lunges
Walking lunge
Lateral TRX lunge
Lateral slider lunge
Lateral DB lunge

Glute Focus

Hip thrust
Single leg bench hip thrust
Barbell hip thrust
KB swings
Good mornings
Cable pull through
Glute bridges (feet on SB)
Glute bridges (heels in TRX)
Single leg glute bridges

Plyo

Box jumps
Jump Lunges
TRX jump squats
Burpees
Speed skaters
TRX jump front squats
Reverse lunge with hop at top
Dynamic squats (touch feet together, spread apart and touch floor)

Other

Step ups
Step up, reverse lunge combo
Leg press (not a huge fan but throw it in once in a while)

Here is a recent leg workout that I completed that was just plain awesome

**Note that I always vary my warm up depending on the muscle emphasis for that day, however with that said, I ALWAYS perform proper mobility work and foam rolling as well.

Dynamic Warm Up

(this is a picture sequence of the 'worlds greatest stretch'

Jumping jacks: 2x 30 seconds
High knee hugs: 2x 12 each side
Bird Dog: 2x 8 each side
Leg swings: 2x 10 each side
"Worlds Greatest Stretch"

Movement Warm Up

10 bodyweight squats
10 jump squats
10 reverse lunges (each side)
20 walking lunges (total)

Strong and Sexy Lower Body Workout

Exercise	Reps	Sets
A1) Barbell Front Squats*	15,12,10,8	4
A2) Walking Lunges	12 each leg	4
B1) Trap bar deads	15,12,10,10	4
B2) KB swings	20 swings	4
C1) Off set Bulgarian split squats	10 (each)	3
C2) TRX Hamstring Roll in	12	3
D1) Box Jumps	15	3

*When you perform front squats, keep in mind that the weight you will be able to lift will be LESS than if you were to perform barbell back squats. Front squats are generally to target the quads with less use of your lower back/glutes/hamstrings. I LOVE front squats because they really challenge the core, and hit the anterior of the legs like no other! I like it because I find that it puts less stress on the spine and knees and also engages the lats and upper back.

IN CONCLUSION

I try to keep variation when training the legs, but with that said, my workouts do not change every single time I workout. I will stick with a program for about 4 weeks because I want to see progressions. There is no way to track progress if you are constantly changing and this is important to me, so my tip would be that consistancy is KEY!
When performing bilateral lifts (barbell squats, deadlifts) it is important to balance this out with unilateral lifts as well (single leg bulgarian split squats, single leg glute bridge)
Although with unilateral lifts you will not be able to lift as much, and in some cases only your bodyweight; they are some of the most effective exercises for shaping the glutes due to the enormous amount of muscle activation involved when performed properly
Always activate the glutes in your warm up before performing your strength workout. This is critical in ensuring that their glutes activate efficiently during heavier exercises

Want to try some other lower body workouts?

GLUTE WORKOUTS

"Feel the burn leg and cardio workout""Getting back" Glute focused workout"Glute/Ham WorkoutBootylicious Workout

Quad focused workout

Crazy Leg/core workout

Oh and I made an AWESOME chicken recipe that will be up later this week I PROMISE! But here is a sneak peak! I cannot get enough of the lemon/caper/tomato combo. If you can't wait to try it...try my lemony caper tilapia recipe while you wait! It is SO AMAZING! I made it again since I posted it last week!

Lemony Caper Chicken with Tomatoes!

I also dined at the North End in Boston last weekend with some friends and had the most amazing mussels! (new favorite dish!!) It was served with a spicy tomato sauce that was perfection.

And can we talk about the size of this swordfish?! I couldn't even make a dent after those scallops that we ordered for the appetizer (amoungst other items) Everything was SO delicious! I love summer time!

HAVE A GREAT DAY!

Question: Do you have 1 set "leg day" Do you find it hard to stay consistant with one workout program for a period of time?

Lemony Caper Tilapia with Tomatoes, Mushrooms, Olives + Spinach

2012-05-20T09:48:00.000-04:00

I have a love/hate relationship when it comes to cooking fish. Sometimes I come up with an awesome recipe that is so good I actually have to take a step back and try to remember exactly what I did so I can mimic it for the next time. Other times, I get lazy when it comes to fish, and it ends up in a skillet with some lemon, salt and pepper or on the grill, just as is. Tilapia is one of those fishes that I really enjoy and is pretty hard to 'screw up' It can be adapted to many different flavors due to its mild taste. If you are not a huge fish fan, I highly suggest you start with tilapia because it is not 'fishy' at all!

Tilapia is a POWERHOUSE of PROTEIN and somewhat lower in calories meaning you can pair it with a ton of veggies, sweet potato and some healthy fats for an amazingly balanced and fat burning meal!
one- 4oz serving has about 28 grams of protein! It is also packed with B12 and niacin

I love trying out new flavors when it comes to cooking with this fish because like I mentioned earlier, it can easily be adapted to almost anything!

In the near future, I definitely plan on making

I picked up some fresh Tilapia from Whole foods on my way home from work and was brainstorming flavors and ways to make it absolutely delicious. These days, I am so busy at work, running around, training, etc when I come home, I haven't had so much motivation to cook eleborate recipes. I miss it. I crave it. I love and will always love cooking. Today, I made it a point to have 'me' time in the kitchen. I threw this recipe together totally off the bat, so I am trying as hard as I can remember to share exactly what I did (and with my mom's help!)

First I layered about a half a bag of fresh spinach in a ceramic 'bake friendly' dish. I topped hte spinach with 1 chopped tomato, a container of pre-diced mushrooms, the zest of 1/2 lemon, 1/4 C chopped green olives, 1/2 T thyme, 1/2 T dill and 1 T of capers

Next step!

This is what the dish looked like without the fish, prior to being placed in the oven. I added some frozen broccoli for the mere fact that I had about 6 florets left in the bag and figured I would throw them on there as well. for the 'juice' of the dish, I poured about 1/3 C white wine in the bottom

I placed about 3/4lb of fish ontop of the veggie/wine mixture and topped the fish with a few more shakes of fresh lemon zest. Into the oven it went for about 15 minutes at 400 degrees. This fish cooks fast so be on the lookout not to overcook!

Post cooking! All ready to eat. The kitchen smelled of lemony and salty flavors and I was so ready to dig in! Lately I have had an obsession of roasted tomatoes. Do not throw out smushy tomatoes! Throw some salt and pepper on them and roast in the oven. They are SO good, even cold atop salads and sandwiches.

Lemony Caper Tilapia with tomatoes, mushrooms, and olives served over wilted spinach

Serves: 3

Ingredients

3/4-1lb fresh tilapia
1/3 zest fresh lemon
1/3 C white wine
1/2 package fresh spinach (use fresh, not frozen because this will make the dish watery and soggy!)
1/3 C chopped green olives
1 package mushrooms
1 T capers in their juice
1 medium sized tomato-sliced in rustic size chunks
1/2 T dill
1/2 T thyme
Salt and pepper to taste (won't need that much salt because the capers and olives have a natural saltiness)

Directions

Pre-heat oven to 400 degrees
Place spinach in the bottom of a baking dish. Start layering all of the veggies on top; mushrooms, tomatoes, olives, capers, 1/2 fresh lemon zest (reserve the rest to put on top of the fish before going in the oven)
Pour the white wine over the veggie mixture
place fish on top
Season the dish with the thyme and dill and the remainder of the lemon zest
Bake at 400 degrees (covered with aluminum foil) for about 15 minutes (be sure not to overcook!)

Hope you enjoy the recipe!!

Now if you are looking for a sweat session on this beautiful day...look no further than the "Bust Through Your Cardio Craziness"

Happy SUNDAY!

NEW Back Workout, Cardio Workout and Pre Workout Eats!

2012-05-16T18:09:00.000-04:00

Hey friends! I hope everyone is having a great week so far. I am staying busy as usual. Lots of clients, lots of programming, rockin my own workouts and getting so excited for my upcoming show in August! I also am moving in a few weeks (not out of the state, just to a new apartment) so I am trying to do 10238 things at once, which I don't mind-I would rather stay busy and keep up with life rather than let it pass me by! Change is needed to grow and I cannot wait for what is to come in my near future.

Yesterday, I had a great back and core workout. I am just getting back into lifting moderately heavy, staying conscious of my body and health, but boy, does it feel good to be back!

Back and Core Workout

**I always make sure my body is properly warmed up, focusing on foam rolling and my warm up routine .

Exercise	Reps	Sets
A1) Barbell Back Row	15,12,10,8 (increasing weight respectively	4
A2) TRX Plank	30 seconds	4
B1) Band Assisted pull ups	AMRAP	4
B2) TRX Y-Pulls	10	4
B3) Stability Ball Pass through	45 seconds	4
C1) Lat Pulldowns (wide grip)	15,12,10,8	4
C2) Seated Cable Row	10	4
D2) Single Arm Back row	20	3
D3) TRX Pike	10	3

When you see "A1, A2" this means that I super set the exercises back to back with little to no rest. After I complete a superset I rest for a full 60 seconds before performing the next set.

This was a great workout! I really enjoy working the back from all angles. When I set up my back workouts, I choose about 4-6 exercises (depending on how I am feeling) and I always alternate, like I said before working in different planes and angles; horizontal and vertical which really helps to effectively train the back in its entirety.

Horizontal Back Exercises

Back Row

Barbell Back Row

Chest supported row

Single Arm Row

TRX Row (and row variations)

TRX Flys (hits rear delts)

Vertical Back Exercises

Pull ups

Chin Ups

Lat Pulldowns

Dumbbell Pullovers

I also like varying my grips when I train my back. This is an EASY way to bust out of a rut and completely change up the exercise.

Supinated grip means palms facing your body.

Supinated Barbell Back Row (source)

Pronated means palms facing away from your body.

Pronated Barbell Back Row (source)

Nuetral Grip means palms facing each other.

Nuetral Grip TRX Back Rows (source)

As you can see there are MANY ways to change up exercises that are effective and will really hit the back from all angles. Give it a try by mixing up your grip and see what you think!

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Onto today's workout. I don't know about you, but when I perform cardio there is NO way that I can stay on one machine for the entire time. If I do choose only one machine, I am constantly changing up the resistance, speed and/or incline (if this applies to the machine) but ideally, I love to switch it up using my body weight as well as different machines (That is IF I am performing my cardio indoors)

Today was a cardio only day and I had a serious case of Cardio A.D.D. Before I got started I knew I wanted to move around the gym, use a few different machines as well as throw in some 'bridging body weight exercises' Below was my workout and it was great. It was, as my manager at work calls it "quick and dirty"

Bust Through Your Cardio Craziness.

Exercise	Resistance	Time/calories/distance
Stepmill	8-12	100 calories AFAP (as fast as possible) (took me about 12 minutes)

**Bridging exercises:

10 jump squats/10 burpees/10 pushups: repeat 3x

Exercise	Resistance	Time/calories/distance
Treadmill	1.0% incline, 6.5-9 speed	1 mile AFAP (8:03 min)

**Bridging exercises:

10 push ups/10 high plank shoulder taps/15 each side walking lunges: repeat 3x through

Exercise	Resistance	Time/calories/distance
Spin Bike	Various	12 minutes

**Bridging exercises:

10 bench step overs/20 each side mountain climbers/1 min wall sit

This was a great cardio workout...In and done! That's what its all about. High intensity, low duration.

I highly suggest you load your ipod with some fresh new tunes. I am currently obsessed with this song. It powers me through. I also love this new tune by Emma Hewitt (this is the Vemon One remix)

I also highly suggest you try this pre-workout meal, or if not then I highly suggest that you make pre workout fuel that works for you!

Protein + Carb + Fat = FUEL

This here has been my latest obsession. I go through phases with pre and post workout meals. I used to have this one all of the time, and then got sick of it. Well, its back!

Greek Yogurt (plain, 0% Fage)
1/4-1/3 C raw oats (I let it sit overnight to get that delicious 'chewy' texture)
cinnamon
1/2 T almond butter (I am using Trader Joes Almond Butter with flax seeds)
1/2 chopped apple

Some other preworkout favorites

3oz chicken, 4oz sweet potato, green beans with some olive oil
2 rice cakes, 1 banana, 2 eggs, 2 egg whites, 1/2 T coconut oil
1 slice ezekial bread with 1 T PB or AB, 1/2 banana, 1/2 C cottage cheese
Veggie omelet (2 eggs, 2 egg whites, veggies) 1 slice ezekial bread

I do use protein powder sometimes; certainly not everyday, but I do believe that if you find a kind that you enjoy, it is not the worst thing in the world to enjoy it 1x a day or once every other day. It can be a convenient option! The key is to find something ALL NATURAL. Here is a post on other ways to use protein powder that I put up a while ago.

Right now, I am using IsaPro Protein by Isagenix (the vanilla flavor) and am really enjoying it. It is not sweet which bothers me about some other proteins. They taste 'fake' When I use this protein, I usually throw in some pumpkin pie spice or cinnamon or unsweetened cocoa powder to give it some different flavors! If you are interested in learning more about this protein powder...feel free to send me an email! :)

These are some of my favorite pre workout meals right now that I can always rely on to fuel me through my workouts! Always listen to your body, and of course adjust amounts to YOUR body. You may want more carbs if you are planning a heavy lift, or less veggies beforehand if they upset your stomach because of the fiber. The key is to EAT SOMETHING!

What have you been enjoying pre and/or post workout?