|Posted by Wendy Lucas on April 4, 2012 at 5:05 PM||comments (0)|
Here is a sample 7-Day Weight Training Split you can use as a guide for your weekly workouts. It's always good to change up your workouts with different exercises, cables, dumbbells, barbells, body-weight, rep-ranges, etc.
This workout split helps you prevent injury by allowing adequate rest to each muscle group. Remember, your muscles grow and recover with good sleep, water, and nutrition, so don't overtrain in the gym! Allow your body to recover properly. More working out does not = more muscles! Train SMARTER!
Sample 7-Day Weight Training Split
Day 1: Chest and Biceps
Day 2: Cardio and Abs
Day 3: Back and Triceps
Day 4: Rest
Day 5: Shoulders and Legs
Day 6: Cardio and Abs
Day 7: Rest
*On your "rest" days, I highly recommend still walking and of course stretching throughout the day.
You need about 48 hours of rest per muscle group. More if your workout is super intense. Obviously, listen to your body.
You might wonder...
How many Reps and Sets should I be doing?
Here is guideline... But always try what works for your body!
For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
To gain muscle: 3 or more sets of 6-8 reps to fatigue. Rememeber, if you are a beginner, be sure to give yourself several weeks of conditioning before doing this type of training. You will benefit from having someone spot you.
For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.
Rest time in between sets
When lifting heavy or to fatigue, rest anywhere from 2 to 5 minutes between sets.
When lifting lighter weight / more repetitions, rest for 30 seconds to 1 minute.
You can also rest the muscle group while working a different muscle. Example (Work chest, then work biceps while your chest rests).
Quick Tip: Stretching the muscles you are working between sets will make you stronger!
Like this training split? Let me know on Facebook!
|Posted by Wendy Lucas on March 27, 2012 at 5:50 PM||comments (0)|
|Posted by Wendy Lucas on March 21, 2012 at 5:55 PM||comments (0)|
Ever seen one of those white cylinder shaped foamy roll thingies in the gym? You see people rolling on it, and you probably wonder why they are doing it and if you should be doing it too? Well, in my opinion, foam rollers are pretty much the greatest thing on earth. I consider my foam roller my best friend. And yes, you should be foam rolling too!
But first, Why should you use a Foam Roller?
Our bodies contain Fascia...
So what is Fascia?
A fascia is a structure of connective, fibrous tissue that surrounds muscles, groups of muscles, blood vessels, and nerves, binding some structures together, while permitting others to slide smoothly over each other. Various kinds of fascia consists of distinct layers, depending on their functions and their anatomical location: a superficial fascia, a deep fascia, and a subserous (or visceral) fascia and extends uninterrupted from the head to the tip of the toes.
Did you read that last part?
Fascia extends uninterupted from the head to the tip of the toes! Our bodies are covered in Fascia!
This soft fascial tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be affected as well, including other connective tissue.
Foam rolling will help you decrease inflammation in the body, decrease muscle pain, decrease joint pain, and increase flexibility, range of motion and free movement of the body.
Where to buy a foam roller?
Target, amazon.com, 24-hour fitness, or your local sporting goods store.
Here is a video of how to release tight IT Bands with SMR using a foam roller:
|Posted by Wendy Lucas on December 12, 2011 at 3:15 PM||comments (0)|
It is very important to keep the muscles in your back strong. The back and abdominal muscles help to support the spine and hold the body in proper alignment. Weak back muscles can cause you to slouch and have poor posture, which will lead to injury. Also, when muscles are weak, other muscles have to compensate and work in ways that they weren't designed for! Here are some exercises I recommend that you do at least once per week to build and maintain a healthy, strong back.
1.) Remember to always warm-up your entire body with at least 5 minutes of cardio like walking, jogging, bicycle, elliptical, jump rope or jumping jacks. *If you don't warm up before you lift, you risk straining, spraining, or tearing muscles, ligaments and/or tendons. Please warm-up!
2.) Stretch opposing muscles, the chest and front of shoulders. Also stretch the back muscles. Hold each stretch minimum 30 seconds. *Do not bounce while stretching, just hold it.
3.) Lift weights slowly and controlled, using QUALITY muscle contractions.
4.) Never drop weights and never lift fast. Use your muscles, lift slowly during the concentric contraction phase, and really squeeze. Then slowly control the weight on the way down (eccentric phase) to stretch the muscles.
5.) POSTURE - Keep your ABS pulled in tight, shoulders down and back, head over the shoulders (not extended forward). *If you can't keep good posture during your lifts, then your weight is too heavy.
STRONG BACK WORKOUT:
3 sets x 12 repetitions
*choose a weight where you can only do this number of repetitions.
*rest 30-45 seconds in between sets.
SEATED CABLE ROWS:
1st set x 15 reps
2nd set x 12 reps (increase weight)
3rd set x 10 reps (increase weight)
4th set x 8 reps ( increase weight)
STRAIGHT ARM CABLE PULLDOWN:
3 sets x 12 reps
DUMBBELL REVERSE FLIES (REAR DELTOIDS):
*lie face down on an incline bench
*women use 5-8 lb weights and men start with 10-12 lb weights
*really slow and squeeze back of shoulders
3 sets x 12 reps
HYPEREXTENSIONS ON A STABILITY BALL (LOWER BACK):
3 sets x 15 reps
Cool down for at least 5 minutes.
Stretch your back and roll on a foam roller to smooth out the muscles.
To recover optimally from your workout, be sure to eat your recovery meal or shake immediately following your workout. Try this Matcha Green Tea Protein Smoothie.
|Posted by Wendy Lucas on November 25, 2011 at 8:00 PM||comments (0)|
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|Posted by Wendy Lucas on November 1, 2011 at 11:40 AM||comments (0)|
When feeling depressed, sometimes it's hard to even get out of bed....... You don't even enjoy the things you used to love to do... Sometime's it's hard to even get dressed for work or brush your teeth because all you want to do is put your face in your pillow and fall asleep. Sleeping is even difficult.
"Walking helps alleviate symptoms of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%."
7 Ways to Help You Fight Depression Naturally:
1.) Nutrition. Eat a balanced diet that contains lots of fresh fruits, vegetables, lean proteins (fish, chicken, turkey, eggs, beans, nuts and seeds), and small portions of complex carbohydrates like yams, sweet potatoes, oatmeal, quinoa, and brown rice.
2.) Omega's. Increase your intake of healthy fats by eating fresh-water Salmon at least once per week.The omega fatty acids help balance hormones and reduce depression. Also, almonds butter is great for you and delicious. Trader Joe's roasted almond butter with Flaxseeds. Take a supplement like cold water fish-oil, or omega 3-6-9 Barlean's Swirls (orange cream flavor or blueberry is good).
3.) Read up-lifitng books.
4.) Be active. Yoga, Stretching, Walking, and Resistance Training help with depression. Try to walk daily to decrease your depression symptoms. Also try yoga at least 1-2 days per week if you can. Try lifting weights or doing body-weight exercises 2-3 times per week. Exercise releases feel-good hormones.
5.) Water. Drink more to hydrate the cells. I like high pH Mineral water. You can find different brands at health food stores. Look for one with a pH around 9.
6.) Relax. Schedule time to relax. Lay down, no tv, no phone, and just relax. Maybe take a hot bath with epsom salts and aromatherapy.
7.) Sleep. Try to get at least 6-8 hours of restful sleep. Avoid caffeine and alcohol in the afternoon as it will interfere with your ability to relax. Drink some chamomile tea and place a cold or hot towel over your eyes. Relax in bed, no tv, no phone, no computer. Play relaxing music and take deep breaths.
|Posted by Wendy Lucas on May 22, 2011 at 4:10 PM||comments (0)|
I like to incorporate plyometrics into my weekly workout routine at least once or twice per week. Plyometrics, a.k.a. "plyos", is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometrics are great for athletes, and for advanced exercisers looking for a challenging workout that will sculpt an athletic, toned, lean physique.
This exercise is not for the lazy or under-fed person. You must eat well to have ample energy for plyos.
Here is the plyometric workout that I just did this morning... It will have you sweating your ass off! Your legs will be dead when you're done... that is, if you can get through it...
I also included core work.
You will need open space to do this workout.
PLYOMETRIC / CORE WORKOUT
5 minutes of any of these: walking, jogging, jump rope, stairs, rollerblades, bike, elliptical.
Lunge Jumps 3 x 20
Frog Jumps 3 x 15
Skips for Height 3 x 45 seconds
High Knees 3 x 45 seconds
Box Jumps 3 x 15
Lateral Hops 3 x 10 each direction
Tuck Jumps 3 x 10
Side Skaters 3 x 30
Jump Rope: 2 x 3 minutes
Plank with your feet on a bench and your forearms on a stability ball. 3 x 45 seconds to 1 minute
Side Plank on ground 3 x hold for 1 minute
Medicine Ball Toss (from overhead) 3 x 15
I finished off with 5 more minutes of fast running.
I hope you enjoy this fun plyometric workout!
Repeat this once or twice per week for outstanding results!
Remember to eat fat-burning foods and stay focused. Discipline is key!
Try this workout and Share Your Post-Workout Flex Photos on our Facebook Page!
|Posted by Wendy Lucas on March 15, 2011 at 1:13 PM||comments (0)|
You don't need a gym to exercise.
Wendy and Elysia hit the pool side for some outdoor circuits and major core work.
More to come... stay tuned!
|Posted by Wendy Lucas on March 6, 2011 at 6:35 PM||comments (0)|