Need Some Strength Ideas Ladies?

Many women have been messaging me on the "private blog" asking for strength ideas that won't bulk them, but build lean, toned muscle. Here are some toning and strengthening ideas. Women naturally do not have the hormonal makeup to get big or bulky; especially when sticking to moderate weight and high reps for stamina and toning.

Here are some of my favorites and some fresh ideas to break through that "summer slump" you may be in!

Weighted Legs (Try to do 2 -3 sets of each..I usually do 3 sets 20 reps each exercise)….you could also do any of these without the weight as well

-Walking lunges with dumb bell in each hand (5, 7, 8, 10 pds..whatever feels good)

-Standing lunges with weight in each hand. …lunge come together switch. (you can also lunch front, side, back, side with the same leg, then switch legs and do the same with it)

-Plie squat with one weight…Get a extremely wide stance feet turned out (ballet, this will work inner thighs) then hold weight with both hands in between thighs, squat slowly keeping back straight.

-Walking side lunges holding weight in both hands, rest weight on outer thighs while lunging. Lunge to the side come together and lunge again…traveling ect. (This resembles a slide in basketball for defense)

-In the Rec center the Adductor Abductor machine….for outer thighs and inner. Works really good. (first machine one right when you walk in)

-In the rec the leg kick back machine…(third machine on right when you walk in)

-Leg curl machine at Rec….laying on stomach curling legs to butt….works hamstrings.

-Leg extension machine at Rec Center or other gym equipped with weight machines.

 Non-weighted toning exercises for legs and core (a lot of these are also cardio based too)

-Jumping squats…get in squat position jump up in air straightening legs and coming as high off ground as possible…then land back in squat position. (do as many as you can continuously until fatigued)

-Jumping lunges…same concept as jumping squats. Get in lunge and jump up in air as high as possible while switching legs in air and land in a lunge with opposite leg forward as the one in the first lunge. (go continuously until fatigued)

-Wall sits…legs 90 degrees hold 45-1 min 3 times

-One leg dips…stand on one leg..other leg lifted and placed close to leg at comfortable position. Slowly dip and straightened…can hold on to something in front of you for support.

-Side leg lifts and back. ..On all fours lift leg to side down repeat. Do to back as well. 

-Squat slides/walks…get in wide stand squat…slide one leg out to side while remaining in squat and then slide other leg in as well. Keep going while trying to remain as low as possible until legs burn!

Be creative, switch things up, and most importantly..just get active!!

As usual - Get Fit, Stay Fit!

-Meg =)

Sweet Summer Snack - That Won't Leave You Guilty!

Summer is all about relaxing, grilling out with family and friends, enjoying the summer weather and of course busting out those "summer recipes". Well, not all of the recipes you bring to your next cook out need to leave you feeling guilty! This is a simple, fun and COOL salad idea. I have been raiding this site that I have come to love called "eatbetteramerica.com". Check it out for yourself! They are great about thinking up new innovative ways to get the whole family to try some healthier and more health conscious food options.

Here is the great recipe I found!

http://www.eatbetteramerica.com/recipes/savory-watermelon-salad/90c04b3d-8503-44bc-9f40-7c8d814104ca

                        

                                               

                                                                               

"Fit Kids Camp" Coming to Quincy this Saturday!!

Hello everyone! In case you aren't one of my "Fitness e mail" recipients, then you may not have seen my last few post. I have not posted on this blog since June 1 because I had some request to post on the "private blog" and give some personal feedback! One of these days I will merge the two, but I have a lot of people who still can't seem to find their way to this one! ;)

As many of you know, one of my favorite things to do is host my self created "eCHANGE Fit Kids Camps" and "eCHANGE Dance & Nutrition Clinics". I host these on behalf of my personal platform "eCHANGE - The Fight Against Childhood Obesity & Inactivity". This issue is very dear to my heart and I live for my next event!

This Saturday I will be hosting a Fit Kids Camp at the Quincy Kroc Center! We will be doing a "Kids Zumba Party" and introducing "Simple Exercise Basics at Home" during the first half of the camp and then working on nutrition and health education through fun games and guest speakers during the second half!

This event is FREE and of course will be great fun and educational for all children! The age limit is 6-12 and for more information and registration please call the Quincy Kroc Center at (217) 222-5762.

I hope to see some familiar faces there and many new faces as well!

Remember -  Get Fit, Stay Fit!!! =)

- Meg
Miss Quincy 2012

"Fitness4Kids - Quincy" was a success!!!

Today was the kickoff of my new program "Fitness4Kids - Quincy" and it  went great! This is a new program my Miss Quincy Outstanding Teen, Mackenzie, and I are doing together! Both of our platforms are based around childhood obesity prevention. This program will feature a "Day of Fitness and Education for Kids" each month and each month will be hosted by a different Quincy facility! Next month we will be at Vancil Performing Arts Center in Quincy, on July 2nd at 6:00!

Get Fit, Stay Fit!!!!! =)

"Fitness4Kids - Quincy" Kicks off Today!!!

Today is the day!!! Come join a FREE Fitness Class for Kids NuFIT for YOU of Quincy, today at 3:00 p.m. I will be leading a Zumba Party for Kids and addressing 4 basic components of health and fitness; cardiovascular fitness, strength training, flexibility, and healthy eating habits!This is the kickoff for "Fitness4Kids" - Quincy, my new program as Miss Quincy with my Miss Quincy Teen, Mackenzie Mahsman! Come join us as we promote our childhood obesity platforms!

http://www.wgem.com/story/18673895/free-monthly-fitness-program-for-kids-starts

 

Cardio Fusion Series 3

Here is a great workout that I created this afternoon. The workout is designed to be intense, but can be altered or slowed down to any level. Put your game face on and attack this workout as hard as you can! I love it! How perfect for a rainy day right? =)

Cardio Fusion Series 3

Start with one mile of

A)     If you’re on a track – Jog the corners and sprint/stride the straight-a-ways for 1 mile

Or

B)      If you are on a treadmill jog 100 meters, then sprint/stride 100 meters, jog 100, and then sprint 100….for a total of a mile.

·         Next complete 5 minutes straight of stair climbs. (If you are at the gym instead of the track – use the star climber – stair master- or step ups on a raised/safe surface)  Go as hard as you can! If you feel ambitious switch from regular climbs - to hops - to side steps, and back again!

·         Now, find a flat surface and go right into the next 3 moves! Goal is to take AS LITTLE rest as you personally can handle in-between all of these phases of the workout.

1- Start with feet parallel and perform “quick feet” as fast as you possibly can for 8 solid counts, then drop down with your hands by feet, shoot feet out to plank position, then immediately shoot feet back into hands, and pop back up and begin another round of quick feet. (Burpe Style Drill) Perform this move a total of 3Xs

2- Perform a jumping squat in this manner – squat down in a true deep squat. Booty low and weight in the heels, swing arms back during the squat to prepare for the jump.

Now drive arms up and jump up in the air. While in the jump click/touch your heels of your feet to your buttocks, then land and sink way back down into a good squat and power back up.

Perform this squat a total of 8 times.

3- Now go back into 8 full counts of quick feet again – as fast as you can, just as before!

After quick feet - drop down into 4 switching jump lunges. (Meaning Lunge on R leg, then slightly jump/hop and switch legs in air and land in a left leg lunge. Complete 4 lunges, and then return back to 8 counts quick feet.

Perform this sequence 4 full cycles (1 cycle = 8 counts quick feet and 4 jumping switch lunges)

·         Now, return to 5 more minutes of bleacher/stair climber – or if you are inside – stair master, stair stepper or step ups. Keep these fast pace and vigorous!

·         Finish with an 800 meter run around the track or on the treadmill – depending on where you are performing this workout! Run this 800 in a “stride”. Keep knees lifted, and try to maintain a fairly fast pace speed, just on the brink of your sprint. Remember: everyone is different..So run at whatever level YOU PERSONALLY have left! =)

·         Now relax, breathe, stretch, and feel great about the fact that you just powered through an amazing workout! Your body will thank you tomorrow ;)

With your fitness in mind,

Megan =)

Cardio - You have options...So Get Moving!!!

Hello friends, I wanted to share some information I have been preparing to add to my "Give Me 5" Fitness Program Booklet. I am also adding this info into a slide presentation I will be giving soon. This post will address the different types of cardiovascular exercise . The options are endless and it just comes down to finding the right fit for you! Make sure that it's something that is enjoyable and you will be more likely to commit to it!  =) Read bellow and explore your options! (Also notice one of my favorite slogans to say to my clients in quotations below!! )

Cardiovascular Exercise

“The Peanut butter to weight training’s jelly”

Running

Running is a great choice for a variety of reasons:

•It doesn't require special equipment (except some quality shoes)

•You can can do it just about anytime, anywhere

•It's high impact, which helps build strong bones and connective tissue

•It gets your heart rate up more quickly than low or no impact exercise

•It helps you burn serious calories, especially if you add hills, sprints or try interval training.

In fact, a 145-lb person can burn 300 calories by running at 5.2 mph for 30 minutes. The same person would burn about half of that with a brisk walk.  The downside is that it takes time to build the strength and stamina to run continuously and, because it's high impact, it may not work for every person

The Elliptical Trainer

Next to the treadmill, the elliptical trainer is the most popular cardio machine at the gym and it's no wonder.  The elliptical trainer allows your body to move in a natural way, but without the impact of the treadmill.  You can add intensity by increasing resistance and some machines include adjustable ramps and arm handles for added intensity as well.  As a bonus, you can go backwards on an elliptical trainer, adding variety while working your muscles in a different way.

The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.

Swimming

Swimming is another great choice because, like cross-country skiing, it's a full body exercise. The more body parts you involve in your workout, the more calories you'll burn. Spend 30 minutes doing the breastroke and you'll burn almost 400 calories. Best of all, your joints are fully supported so you don't have to worry about high-impact injuries. It's also great cross-training for other cardio activities.

Step Aerobics

Step aerobics is another great choice, particularly for people who like choreographed workouts, but don't enjoy the jackhammer feel of high impact aerobics.  The step offers intensity without the pounding and it's easy to up the energy by adding risers.

It's also a great calorie-burner, targeting your legs, butt and hips while burning 300-400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video.

Zumba!!!!!!

“Ditch the workout - join the party!!!!”  This is the ever famous slogan that Zumba embarks upon. Zumba is exactly what is says; a party atmosphere with intense sweat dripping workouts.

You can burn 320-1145 calories in a Zumba class. It depends on how much you weigh, how hard you work, and the length and difficulty of the class.  Zumba allows you to work at your own pace and push yourself as hard as you feel capable.  The best part is, anyone can do Zumba; you do not have to be a dancer

Walking

Walking is another great choice for cardio because, like running, it's accessible:  You don't need special equipment and you can do it anywhere, anytime.  It's harder to get your heart rate up with walking since it's low impact but, if you work hard at it, a 145-lb person can burn about 180 calories in 30 minutes.

Adding hills, speed walking or using walking poles can also increase the intensity.  Make sure you walk briskly--pretend you're trying to catch a bus--and keep you head up, back straight and swing your arms.

Jumping Rope

Jumping rope is another calorie-scorcher and, as an added bonus, a jump rope packs easily in your suitcase, making it an excellent travel exercise.  A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.

Start by jumping for 1-2 minutes at a time, taking breaks by marching in place and swinging your rope in a figure eight motion.  Continue alternating for 10-20 minutes and, over time, gradually increase the amount of time you jump while decreasing your rests.  You can add variety by trying different foot patterns (jumping on one foot, scissor jumps, etc.).

Cycling

Whether you're outdoors or indoors, cycling is an excellent cardio workout. By using the power of your legs, you increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.  What makes cycling even better than other activities is that you can incorporate it into your daily life.  You can ride to and from work or use your bike to run errands around town.  It's also low impact