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What is Leg Day?

What is leg day?

While many people are mixing it up doing Total Body Blast HIIT or Glute Building Circuits or other fitness trends. There is something to be said by grouping your workout routine by muscle group. It’s a technique that is popular with bodybuilders for many reasons.  

The goal of a Body Builder is to build muscle and look symmetrical it’s more than just a muscle defined tanned physique. There is a purpose to the training.  To target muscle groups and their weakness aesthetically is what the term Leg Day came from. In your workout routine on Leg Day you are focusing on just that the lower limbs of your body.

Leg Muscle Group

 Usually broken up into several parts:

  • Quads
  • Hamstrings
  • Adductors
  • Abductors
  • Glutes
  • Calves

These are the focus on leg days. Depending on how your periodize your workout that can also be broken up into their separate days or groups.  It is common to see Antagonist muscles (muscles that work opposite of each other) group together; such as Quads and Hamstrings. You also see Synergistic muscles too (muscles that work together) Such as Hamstrings and Glutes. It really depends on your goals and what you are trying to build aesthetically. Targeting these muscles on specific days allows people to track their progress and specifically train areas they feel weak.

Two Leg Day Workouts

Today I am sharing two of my favorite Leg Day Splits and a workout to target these muscles.  Progressing your weight as your body adapts to the load and resistance will help you to gain muscles in these areas.  

If you don’t challenge your body, you won’t change despite how often you hit each muscle.  Your body needs to adapt to stress to change so make sure that you are challenging yourself a little further each workout either with reps, the speed of reps or the weight that you use to do the exercise.

How to build leg muscles?

There are various ways to cause Hypertrophy in muscles when I train my clients I prefer super and triple sets because you can get a lot done in little time.  

Circuits are also a great way to challenge yourself these workouts can be done both ways a continual circuit where you are moving from one exercise to the next without rest until the end. Most people prefer circuits because it makes them feel like they are getting the workout they typically expect.  Most people are looking for a heart pumping, sweat inducing, breathless panting and a circuit with high effort can achieve all of those things. 

I also use supersets or triple sets where you group two or three workouts together with little rest in between exercise and a break between sets. You can get a lot done with Supersets and challenge yourself depending on how they are grouped. 

Leg Day 1- Super Sets

Quads, Hamstrings, and Calves

Each Exercise 3 sets with 10-12 reps each exercise

 

Leg Day 1 Circuit

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

 

Leg Day 2- Super Set

Adductors, Abductors, and Glutes

Each Exercise 3 sets with 10-12 reps each exercise

  • Banded Crossover Donkey Kicks (Targets Adductors, Abductors, and Glutes)
  • Cable Kickbacks (Glutes)
  • Sumo Squat (Targets Adductors)
  • Pulse Tippy Toe Lifts (Targets Adductors, Abductors, Calves and Glutes)
  • Romanian Deadlifts (Targets Glutes and Hamstrings)
  • Barbell Banded Hip Thrusters (Targets Adductors, Abductors, and Glutes)

Leg Day 2- Circuit

Adductors, Abductors, and Glutes

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

  • Banded Crossover Donkey Kicks
  • Cable Machine Kickbacks
  • Hip Abductors with Cables
  • Cable Hip Adductors 
  • Deadlifts
  • Barbell Hip Thrusters

Working Leg Day into your Schedule

When targeting muscles, I prefer to begin my week with a Leg Day and finish it with a Leg Day!

You can add a third Leg Day in the routine but make sure if you are lifting heavy that you don’t hit the same muscle group day after day. You can cause muscle fatigue or overtrain which will cause other setbacks that will not help you reach your goal. I like to split my leg days up with Upper Body days in between for example;

A Sample Workout Schedule:

Monday- Leg Day 1

Tuesday Upper Body 1

Wednesday Leg Day 2, Conditioning or Rest Day

Thursday Upper Body 2

Friday Leg Day 2 or 3 (Depending on if you did conditioning)

Saturday Conditioning

Sunday Rest

It really is up to you and what your body can tolerate but make sure that you are working smarter and not harder so that you can get your desired lean legs quickly.

Do you work on just one muscle group at a time or do you like to mix it up?

 

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Dessert Fitness and Health Gluten Free Recipes

Lemon Protein Mug Cake

If you love Lemons you will love this Lemon Protein Mug Cake! I love lemon! I have so many Lemon Recipes on my blog it has to be kind of apparent.  For the last three years, I have asked for a Meyer’s Lemon Tree for my Birthday to no avail maybe this will be the year I get it-hint hint fam! But even if I don’t fresh lemons will always be in my kitchen available to make a yummy treat and so many other benefits!

Lemon water is a popular fitness trend but do you know why?

Benefits of Lemons you may not have heard

There are lots of benefits to lemons but here are a few that people don’t often mention:

1.Great for Digestion-

That’s why the Lemon Water Trend began in America we are always looking for a solution to our digestive issues. According to Fox News Health, About 74% of Americans experience daily Gastrointestinal Discomfort. Some people are now looking for natural remedies and adding lemon- even if it’s in the form of Lemon Water to your diet can help aid your digestion. Lemons are an excellent source of soluble fiber which especially in the form of pectin which is a soluble fiber that helps slow down the digestion of sugar and starches meanwhile reducing your blood sugar levels.  You need to ingest a lot of lemon pulp and skin to get the fiber benefits lemons to offer.  That is why most people use juiced lemon to help increase their lemon pulp intake. Although, that is the theory most people don’t juice the required amount of lemons to help improve gut health if they did they would help with their digestion.

2. Great Anemia protection-

Any fruit that contains Vitamin C and Citric Acid is a great addition to someone who is trying to absorb iron that occurs in plant foods.  Helping people absorb more iron from their foods can be helpful for those who are Iron deficient.  Veggies rich in Iron like Kale, Greens, Broccoli coupled with lemons can be a powerhouse in getting helping with iron absorption from plants instead of animal sources of iron.

Adding more lemon to your diet will help you get the absorption from plant sources that is harder for us to absorb than animal sources of iron.  Helping add protection against anemia.

3. Great to prevent kidney stones-

According to News Medical Life Science, “They noted that there was an over four times rise of kidney stones among women and the incidence had doubled among men over these three decades.” Mostly because of the overprocessed American diet and our body and the lack of water and overconsumption of oxalates in our foods.

Lemons are a great natural remedy for chronic kidney stones.  Studies have concluded that the high levels of citric acid found in lemons help to increase urine volume and pH which makes it less likely for kidney stones to form. Consuming a minimum of half a cup of lemon juice daily can have these positive preventative effects on kidney stones.

4. Great for weight loss

This is probably the most common reason I found people drinking lemon water because they believe it helps them lose weight.  It does but not to the extent that you think. Studies have revealed Lemons have polyphenols (which I have written about before) that helps you lose weight but a healthy diet and exercise is necessary to achieve quantifiable results.

5. Great for your teeth

Studies have shown, The chemical properties of lemon are great for tooth pain, cleaning and cleaning your mouth naturally.  Seek a toothpaste with lemon in it or add a drop to your mouthwash routine. It’s great to eliminate the bacteria in your mouth and neutralizes bad breath.

6. Great for Internal Bleeding

This is something that really surprised me in my research. Lemons contain an antiseptic and coagulant effects that have helped stop internal bleeding.  Some people use it as a remedy for things like nosebleeds because of the coagulant effect.  Put some lemon juice on a cotton ball and apply to a nosebleed and watch it magically stop.

7. Soothes Respiratory Disorders

Lemons are a rich source of Vitamin C which makes them great to combat respiratory issues and breathing problems.  Drinking lemon juice in water, diffusing Lemon essential oils can help assist with breathing and respiratory disorders.

Not only does lemon have all these and so many more benefits but they taste great too!  Give this 90-second mug cake a try next time you are looking for a delicious lemon treat.

Were there any facts that surprised you about lemons?

[amd-yrecipe-recipe:49]

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Children christian mom Fitness and Health Mealtime Monday Product Review

Sport Snacks Ideas For Active Kids

 

I don’t remember a time I didn’t have active kids whether it was busy playing, going to the park these little divas have always been on the move.  Maybe this post should just be a snack for kids but I have some tips of especially what to snack on pre- and post activity.  For those who don’t know, I am the Mama of three little diva’s which aren’t so little anymore. The older they get the more places I have to drive them and when I am trying to think of snacks not only for my kids but for myself as well I have a small criterion.

Snacks before activity

  • Snacks should not me mindless choices to keep you occupied.
  • Pre Workout Snacks should be intentional small meals to fuel your body for the demands of the activity.
  • You should also account for proper hydration and the consumption of fluid pre and post meal and their effect on their performance.
  • Everything we put in our body has a purpose to nourish our body you should be making intentional decisions.  

What kind of snack should active kids have?

Including more than one light snack daily with an active kid is recommended.  These “light snacks” should provide a significant amount of carbohydrates which is known to be one of the primary fuel sources for highly active cells and helps to avoid gastrointestinal  (GI) issues that occur with very large meals to meet calorie needs. (Kerksic, C, Harvey T, Stout J, et al. 2015)

Your snack should also contain a protein source.  Studies reveal an improvement in both strength and body composition with frequent protein intake throughout the day; in comparison, not enough doses of protein intake.4  (Mamerow MM, Mettler JA, English KL, et al. 2014)

Things to eat pre and post workout:

The snacks that you choose pre and post workout need to help optimize glycogen stores and maintain glucose levels so the body is ready to adapt to the needs of training.  The closer you get to your training session the meal should be smaller and less protein, fat and fiber but not too small that you get hungry during your workout.

You also don’t want a snack that is too large because it can give you those gastrointestinal issues (GI) during your training.  Snacks should also be high in carbohydrates. You want foods that are high-glycemic because they are easier to digest and enters the bloodstream faster.7

Pre- Activity

30-60 minutes Prior:

Eating too heavy can put your child’s digestive system on overload. It’s best to leave the heavy meal hours prior to activity or afterward.

Drinks that are Ideal for Pre Activity

Some better choices in Pre and post-activity drinks are drinks that are high in dietary nitrates. For example, beet and cherry (for the flavor) juice prior to a workout is a better alternative to drinks on the market. Beet juice is a high source of nitrates, polyphenols (a great source of great source antioxidants). Cherry juice is also a common pre-workout for the positive performance benefits it has during exercise activity.  (Jones AM, Vanhatalo A, Bailey SJ.2013) 

Can you snack during exercise?

Most children don’t need to snack for the workout are moderate intensity and last up to 90 minutes. Endurance-type or high-intensity sports lasting longer than 60 to 90 minutes you need to try to get in at least 30-60g of protein within the hour to help extend endurance performance but again that is dependent on your child’s activity.  It also acceptable to consume carbohydrates during exercises for children who are not well-nourished or didn’t have a pre-workout snack.  That is also something that you should speak to your pediatrician. 

Ideas of during-exercise snacks, as tolerated:

  1. MomSanity Branch Chain Amino Acids 
  2. Applesauce Pouches
  3. Bananas
  4. Crackers

What do I feed my active kids after a “workout”?

After a workout, I want to get protein and carbohydrates in at least 30-45 minutes after the girls finish their activity. It is very important to help them recover and I think what they eat is important. It’s also larger than their pre-workout snack because they just burned lots of calories and are usually feisty hungry. 

Ideas of post-exercise snacks:

  • Momsanity CRAVE in  Milk
  • Nuzest Fruit and Veg Smoothie
  • Greek yogurt with banana
  • Cottage Cheese and Apple
  • High protein cereal with milk and fruit
  • Egg on English muffin, fruit
  • Lean meat or peanut butter sandwich,
  • Raisins
  • Dates and Almond Butter
  • Hard Boiled Eggs and Baby Carrots

The Worst Snacks for Active Kids

I think that it can be really simple to fuel your active kids. Ultimately, when considering choosing snacks for your active child not to choose only processed sports foods as snacks. When only highly processed sports foods replace whole foods at snack time, a great opportunity to consume fiber, vitamins, minerals, and phytochemicals is missed. Eat real food and limit the junk.

My biggest tip would be when thinking of nutrition be intentional, not mindless. Eat well and eat often and try to make quality, intentional nutrition choices.

What are some snacks that you serve your active kids?

You can grab your Nuzest products here! Click on the coupon and enter “FAITHFUELED” in the promo/coupon code to receive 15% off any regular priced items. Cannot be used on Bundles.

I am a Nuzest Ambassador and I make a commission from my affiliate link as well as other affiliate links that I am partnered.  I recommend this product but if I didn’t I would tell you. My full disclosure policy is here. 

Reference:
  1. Burke L. Practical Sports Nutrition. Human Kinetics; 2007. Print
  2. Kerksic, C, Harvey T, Stout J, et al. International Society of Sports Nutrition position stand: Nutrient timing. J Intl Soc Sports Nutr. 2008;17. Accessed January 5, 2015.
  3. Carlsohn A, Nippe S, Heydenreich J, Meyer F. Carbohydrate intake and food sources of junior triathletes during a moderate and an intensive training period. Int J of Sports Nutr Exerc Metab. 2012;22:438-443. Print
  4. Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014;144::876-880. Print.
  5. Phillips S, Bandini LG, Naumova EN, et al. Energy-dense snack food intake in adolescence: longitudinal relationship to weight and fatness obesity research. Obesity Res. 2004;12:461-472. Print.
6.Andrea Q. Vintro, MS, RD, CSSD, LD, owner of Nutrition Logic, LLD in Portland, OR.
  1. Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. “Carbohydrates for training and competition. J Sports Sci, 2011;29 (suppl1): S17-S27. Print.
  2. van Loon LJC. Role of dietary protein in post-exercise muscle reconditioning. Nestle Nutr Inst Workshop Ser. 2013;75:73-83. Print.
  3. Spiegel K, Tasali E, Leproult R, van Cauter E. Effects of poor and short sleep on glucose metabolism and obesity risk. Nature Rev Endocrinol. 2009;5:253-261, Print
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Fitness and Health self-care

Celebrating this Birthday with a Champagne Toast

Celebrating this Birthday with a Champagne Toast

This summer has been pretty extraordinary and I believe the cause for cheers! I can’t think of a better way to end it than a champagne toast for my 36th birthday.  I have gained so much in the past year things that I have prayed for and to see how they have unfolded has been short of fantastic.  My thirty-fifth year I had so many first times.

 

My First Time Hiking

I  went hiking for the first time.  It was nothing that I had imagined it to be and such an amazing experience I ended up going twice. Live Life on Purpose Today Beginners hiking trip was a great first-time experience. I was guided up Bear Mountain in New York by Adventure for the Soul Retreats and Events founder Bettina Peets and walked through experience by Kawanzaa King.

I hate to admit it, but it was so much fun exploring and navigating the mountain. By the end of the 3.9-mile hike, I just wanted to get in the car and drive-“What a hike?” My hips, feet and everything hurt and it was another humbling experience that I am not as in shape as I thought.

I plan on doing more hiking this year I am taking a trip out west to see the beauty America has to offer, and I need to be ready to hike,On my trip. Until I go West I plan on hiking and exploring the East Coast more this year.

My First Figure Competition

I achieved a lifelong dream of competing in a Figure Competition which deserved a toast this year.  It was the scariest thing I have done yet it empowered me more than I could imagine.  It taught me to do the things I want to do despite the naysayers.  The competition taught me that I could have self-control, commitment, and dedication.  And that moment I took that first strut on stage will never be forgotten. It taught me to celebrate the things I do-win or lose. And not compare myself to others. I had lots of gainz both physically and mentally from experience.

Setbacks this year

There were also some setbacks this year.  My first significant injury had me down and out for the first few months of the year.  It taught me to appreciate what my body can do and to test my limits.  It strengthened my faith even more with days of disappointments and unplanned events. Being put on your butt for a few months is a great way to reset and assess your life. I did too much before was busy being busy. This year I want to be intentional with my life and not feel the need to do so much.

Be Present this Year

I have also watched my little divas grow so much this year and left the Mom of Tween and battling through the Mom of Teen stage of life.  I am not sure how older parents deal with these teenagers, but I am grateful for my youth.

My oldest has had me on my toes this year, and as we prepare for high school. It has dawned on me that I only have four more years with my baby before she takes on the world.  I will never get these days back, so I am celebrating all the moments, big and small.  So there are some things that I am going to do differently this year.

While my big one is going to Highschool my baby is on her way to PreSchool. This Mama needs to be present and hold on to every second. Enjoy life and make time for those that I love.

So these are 7 things that I am doing for my 36th year!

  1. I am not competing in a Figure Competition this year. Although, I loved the experience it took to much time, money and social time with friends.
  2. Doing more things that intrigue me. For too long I tested the waters or just waited for the right time to do things. I plan on just doing more and expecting less this year.
  3. Making moments count. Especially with my daughters. I want them to remember moments and not things. I plan on being more present for the people around me and jumping in with the crowd rather than watching it which I tend to do when overwhelmed.
  4. Spending time with friends. I have a few fantastic friends that I have not spent as much time as I would like because I have let life get in the way. This year I am going to make more time for those people in my life.
  5. Celebrating the small things. I feel like we are too busy commiserating and sweating the small stuff why not celebrate the small stuff.
  6. Counting the gainz, not the days. When training to compete, it’s a countdown of the days until your competition. I am changing my motivation to getting stronger in the gym, not a certain date to get too.
    It’s been a colossal mind-shift but it’s helping me to get back to enjoying my gym time and not feeling pressure.
  7. Poppin’ Bottles and Sharing the love. Say what? Something else that motivated me last year is to help other women not only in fitness but in all areas.  Support other women are working hard to achieve their dream.

 I am excited to be able to share with you a new Athleisure line from Fit and Flirty.  Anna opened her online store on August 15th, and she has some adorable tanks and shirts that celebrate the finer things in life.

Fit and Flirty tanks are really comfortable, soft and have fun messages and different styles. I love the cap sleeves muscle tanks too.  I am celebrating with a virtual toast to Anna for following her vision and launching her new Champagne Athleisure line.

So raise your glass with me and let’s celebrate! Cheers to a New Year a life, new opportunities, and new gainz in all areas of life, new business openings, the new perspective,  a new year for me to learn to grow and get a little bit older!

If you like my tank and looking for something different in your workout tanks check out FITANDFLIRTY for tanks like mine in other colors or other fun athleisure you can get Buy One Get One 50% off this week or (maybe a birthday gift for me); it’s August 30th in case you were wondering wink wink.

I got a small and it fits perfect just in case you were wondering no upsizing needed.  You can also use discount code SWEATPINK17 for 15% off any other time!

This post is sponsored by Fit & Flirty partnered with Fit Approach.  I love the tank, but if I didn’t, I would tell you also my full disclosure policy here.

 

 

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Fitness and Health

Safer Skincare with Everclen

 

Cleaning Up my Skincare

I have been looking for safer skincare since I have found out that I have a wheat allergy. Since knowing what has been affecting my hyperpigmentation. I have been on a mission to have clear skin the natural way. I don’t need a mask, treatment anything I want to improve my skin without Toxic Chemicals. My diet alone has made a vast improvement. Living wheat free, mostly dairy free (I still love Cheese, and Vegan Cheese doesn’t have the variety for my passion for yummy gourmet cheese, and I need to detox, seriously). Wasn’t it till I had watched a documentary on Whats up with wheat?  It was eye-opening, and I suggest that you check it out if you are wondering why this Gluten-Intolerance, Wheat Allergy is becoming an epidemic.

Wheat affecting my skin too

I learned a lot about digestion and gut health but what shocked me was that we produce so much wheat in America that we are putting it in everything and that includes skincare and hygienic products. Have you ever notice skincare labeled “wheat-free?” I didn’t until I found out that it is in our skincare products and yes, it’s not a given that is wheat-free. Wheat is in so many products that American’s consume and if you have an allergy like me the products I eat and use on a daily basis can be making me sick and symptoms that I have been dealing with for over eight years can be irritated or worse.

What’s in that?

My new concern of “What’s in everything?” I found Everclen which has been a God sent for my skin! I have been using the toner, lotion and eye cream along with Black Soap for a cleanser. It has dramatically improved the look and feel of my skin.

 

The Never List

Now, I am doing my research on this allergy-friendly skincare.

In the past when I explored the Toxic Intake affecting weight loss I wrote about the American Standards and protection or lack thereof when it comes to skincare. It’s nice that they’re skincare companies that despite what the law allows are taking extra precautions to protect their customers. I appreciate the effort so that I don’t have to add another concern such as which of the 1500 chemicals are in my lotion that I put on my skin and takes less than 20 seconds to be absorbed into my bloodstream.

beautycounterchallenge

 What did I think?

I love the lotion my skin feels hydrated without feeling greasy or caked on. Since I workout almost daily I look for a facial moisturizer light and doesn’t clog my pores.  My skin also had no flare ups while on the product.

The toner which is what I used first after I cleanse my face and post workout. It is refreshing and the perfect cool blast I need after gettting all sweaty with my workouts.

The eye cream was something that I particularly like because of my seasonal allergies, lack of sleep and although I hate to admit it age. I have bags it’s a lovely gift from my mother.  Never thought about using eye cream until recently.

This stuff is fantastic even when I was dead tired there was a very noticeable difference!! I have entirely adopted Everclen for my new skincare line. It has no perfumes that would irritate your skin, and it is so light compared to other skincare products that I have tried.  My teen daughter also uses it, and she has extremely sensitive skin even some hypoallergenic products irritate.

Ever since I have found Everclen, I feel that I am using a product that won’t harm me in the future. It’s safe and gentle enough for the most sensitive skin and the essential thing in skincare is that it works.  This is one of those shouting from the rooftops because I love this product so much!

Being confident without makeup is something that I have never had before but nowadays I opt for no makeup versus covering up my dark spots, and that is all because of my new skin routine with Everclen.

Are you looking for a skincare line? Have you ever heard of Everclen?

This post was written in partnership with Moms Meet and Home Health. Although, this is a sponsored post but my thoughts and opinions are my own. My Full Disclosure Policy

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