Fun Fashionable & Fit!

I've been pushing through the grueling first week back in the gym and keeping my eye on the prize. My overall goal is to be toned. I love working out my legs and always have as a former track & field athelete but now I'm focusing dually on my core and arms too! I've been studying Angela Simmon's work out videos, previously posted but also recapping on some of my favorite Zuzana work outs from Body Rock TV. I just refuse to pay a trainer when there are so many free resources out here to use. I'm going easy on the weights this week and just using my own body weight to do strength training exercises.



Here are some of my favorite tips on how to tone up your body:



Calf Raises

To tone your calf muscles, simply lift your heels off the ground, hold them for few seconds straight in the air and bring them in their original position. Repeat this exercise two-three times a day on a regular basis. This exercise will provide flexibility to your legs as well as shape your calf muscles. I usually do this while brushing my teeth, it's a fun way to start and end the day.

Squats



The squat is the Queen of getting your thighs, calves and buttocks in shape. One of the best squats is the chair squat. With your feet shoulder-width apart, slowly bend your knees as if you were going to sit down in a chair. Keep your back straight, stomach in and your knees behind your toes. Squat to the approximate height of a chair seat. Hold that position for about 3 seconds, then slowly stand up. Do not rush through the movements; move slowly, concentrating on your posture and balance. Perform a minimum of 10 reps, rest, and then complete two more sets of 10. As you improve, increase the number or reps as well as how low you squat. You can also hold a set of dumbells for resistence.



For the more advanced lovely, try a jumping squat. To do a jumping squat simply crouch down in a ball with your fingers on the ground providing balance and with one foot slightly in front of the other. Spring up into the air as high as you can from this position and land with the other foot in front. Allow gravity to bring you all the way down into that crouched position again and once there you should spring straight back up without any rest time. A plie squat for the dancer in you can also tone up your inner thighs.

Lunges



The lunge is another simple exercise which can help tone and firm your lower body. Great for the buttocks, the lunge also works the thigh and hamstring. Begin with your feet together, your back straight, stomach in and chin up. Take a large step forward, allowing the majority of your weight to be on your front leg while keeping your back leg straight. Remain in this position for 3 seconds, then slowly return to a standing position. Repeat the process with your other leg, keeping the muscles tight throughout the movements. Repeat for 20 reps per leg, rest and return for two more sets. Increase your reps up to as many as 50 per set as you improve. You can also try jump lunges or do with weights as well.

Kneeling Kickbacks



The kneeling kickback will work your thigh, hamstring, buttocks and some of your lower abdomen. While on all fours, keep your back level and head up. Slowly extend one leg back as far as possible, and touch your toe to the ground. Then slowly raise your leg up as high as possible. When you have reached your maximum lift, hold it for about 3 seconds, then slowly lower your leg back to the starting position. Repeat the exercise with your other leg. Try for three sets of 20 reps per leg with a very brief rest in between each set. As you improve, you will be able to raise your leg higher and increase the number of reps per set.

This was me summer of 2009 and I've lost 25lbs since then. My goal is 130lbs and toned all over. ;0) I am aiming at reaching my pique of physical fitness by my wedding Aug 2011.

Wish me luck and best of luck to you in your fitness goals as well.

After all that hard work I take my small bottle of castor oil and vitamin E mix, apply some to my face, hands and feet and go sit in the sauna for about 15 mins. This helps to soothe my aching muscles while moisturizing my skin ;0) Give it a try, it works like a charm.





Happy Trails Ladies,



Lipstick Diva