Dear Get Fit members,
Spring is in the air and if you live in Arizona, this is a perfect time to get out and enjoy the weather! If you are fell off the wagon after New Year's (most people do) it's a good time to get remotivated as we approach summer.
Enjoy our articles and please note upcoming events. I have 2 free ChiRunning/ChiWalking clinics on the west side of town in March (Glendale and Goodyear). Hope to see you soon!
Have an amazing weekend!
Your Friends in Fitness,
Lisa, Nancy & Robin
5 Moves for Toned Thighs
Wish your legs were more toned and looked better in shorts and swimsuits? Today I’ve got 5 moves that specifically target your thighs in the most fat blasting way. To get the thighs you want, you’re going to have to get moving. With these five exercises, your thighs will be on the way to toned in no time.
Toned Thigh Move #1: Squat
It’s basic, you know how to do it, and it will give you incredible results. Whether you choose to go with or without weights, squatting is the fundamental move you should cling to if shapely thighs are your goal.
To perform a squat, have your feet shoulder-width apart. Bend at the knee until your thighs are parallel to the floor. Return to the starting position and repeat.
Of course, if this is too easy, you can add more weight or turn your regular squat into a jump-squat for extra thigh-trimming power. When you reach the bottom of your squat position, jump as high as you can, land in the starting position and repeat.
Toned Thigh Move #2: Lunges
Another classic move, lunges will get your thighs tight and toned to perfection. To do them right, start by standing as you would normally, feet placed approximately hip-width from one another. Take a lunging step with your right foot, bend you left knee so that it almost touches the ground and your right knee is at a 90-degree angle, and return to the starting position. Repeat with the other foot stepping forward in a lunging motion.
Still need more burn? Grab a couple dumbbells and go at it again!
Toned Thigh Move #3: Leg Circles
Sure, it looks ridiculously easy, but if you think leg circles are a cinch you’ve not given them a try lately. Starting out, you’ll need to lie on your back on top of a soft surface, such as carpet or a yoga mat. Bending your left leg and keeping your left foot flat on the ground, lift your right leg into the air with your toes pointed and no bend in the knee. Then draw large circles in the air with your leg. Make the circles in a clockwise motion five times and then do five more in a counter-clockwise motion. Swap legs and repeat.
When you feel particularly powerful, try spelling out the entire alphabet with each leg and see how far you get.
Toned Thigh Move #4: Stiff Leg Deadlift
This move is not reserved for body builders. In fact, performing stiff leg deadlifts a couple of times a week is an effective way to increase the thigh toning power of your routine.
Here’s how it’s done: Stand with your feet shoulder width apart with a slight bend in your knees. Hold a dumbbell in each hand, hanging down at your sides. Bend at the hips, keeping your chest out and back flat, and lower down until the dumbbells reach the tops of your shoes. Exhale and straighten back up to a standing position.
Toned Thigh Move #5: Scissor Jacks
With your feet shoulder-width apart, stand with your hands facing the ground and arms extending out to either side. Jump into the air. While in the air, cross your right arm over your left arm and right leg over your left leg. Jump again, this time returning to the starting position, and then repeat with your left arm and leg going in front of your right arm and leg.
Want to take your routine to the next level? Call or email today to schedule your first workout. You’ll find my contact info in this newsletter.
5 Quick Fitness Tips
- Be Consistent: exercise at least 3 times each week.
- Be Challenged: keep your routine intense.
- Be Patient: true fitness results take time.
- Be Excited: find a form of exercise that you love.
- Be Advised: call in a professional, like me, for premium results.
If you’ve ever said that healthy eating takes too much time and effort, then this recipe is for you. A few minutes are all that you need to pull this simple, delicious, protein-packed meal together. Enjoy it whenever you’re in a hurry for a nutritious meal.
Here’s what you need:
- 2 cans of wild caught albacore tuna, packed in water
- 2 celery stalks, finely chopped
- half of green apple, finely chopped
- 1/2 cup red grapes, halved
- 1/4 cup plain Greek yogurt
- 1 teaspoon dried dill weed, and more for garnish
- 3 Avocados, pitted and halved
- Drain tuna, then flake into a medium bowl.
- Add the remaining ingredients, except avocado, and mix until well combined.
- Serve by placing a scoop of tuna into each avocado half. Sprinkle with dill weed.
One serving equals: 268 calories, 22g fat, 147mg sodium, 13g carbohydrate, 8g fiber, and 12g protein
Motivate your friends, family and co-workers!
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Blog: My Running Story
I remember when I was 6 or 7 years old, my Mom signed me up for Ballet class. ….and it lasted about 1 day. I HATED it! Not sure why, maybe it felt too girle for me (I’ve always been a bit of a tom boy…I blame my male cousins for that). I enjoyed swimming, gymnastics and ice skating as a kid but ballet was not on my list. Thankfully, she didn’t force me to take it and I never went back.
Fast forward to 2015, I’m dealing with my injury and finding ways to cross train. I always recommend changing up your fitness routine…not just for a mental shift to try some new stuff but your body gets used to doing the same thing and you need a change.
Continue reading here.......
First let me say that I'm very excited to be finally taking part in one of your workshops! I've been wanting to for some time but the timing never seemed right.I just started training for the Boston marathon last week so seems like the perfect opportunity to get professional advice.
So yes I do run.I started running on a regular basis in 2011 and completed my first Phoenix marathon in 2013 at 50 years old. I missed BQing by 6 minutes so last year I trained harder and qualified:) Unfortunately,I was diagnosed with a tibial stress fracture in July. I worked out as much as I could. I swam when on crutches and used elliptical and bike when I was finally off them. I also started lifting a bit. Found out at the same time that I have osteoporosis.The reasons I run are too numerous to list but mostly for personal satisfaction and peace of mind. I'm a little more obsessive than a recreational runner but certainly not going to win any big awards:)I did read most of the ChiRunning book a year and a half ago but got frustrated trying to figure out form by myself. I was a fairly healthy runner at the time so set it aside.Coming back into the sport after 5 months off I now know I need help. I'm running 5 days a week with minimal tibia pain but still worried I won't make it all the way to Boston.I found your site through a google search. I have been receiving and enjoying your newsletters for quite some time.
Hope I didn't give you too much information:)
Looking forward to the workshop next week!
Kim's email before taking ChiRunning on 1/16/15
Good Morning Lisa!
I've been thinking about the questions that you asked for a few days. There was so much information presented and it takes awhile to sink in:) I thought at first that what I liked the most was being able to see what was wrong with my form and ways to improve it but as the days went by I have realized something even more "run altering". You taught me to be more mindful in my running. More present and conscious of what my body was doing and how it was feeling. Trying to recover from a tibial stress fracture has been so difficult especially with The Boston marathon hanging over my head. I haven't always been the most confident person and failing just shy of a goal would just have reaffirmed my lack of faith in myself. So I was cranking up the tunes in my ears,running the same routes at the same times of day all in the name of getting the miles in. Since attending your workshop,I have unplugged. My Nike app is still keeping score:) but silently in my pocket. I have changed up the time I leave a bit and started running around the beautiful fountain park here and greeting people again. That was one of the things I loved about running here when we first moved to Fountain Hills. I'm rediscovering my love of running and as a byproduct not the goal,getting the training miles in. I'm slowly incorporating the changes in form and have found the chirunning app very helpful to stay focused on my core and alignment. I have a long way to go in correcting my form but luckily no time limit to get it done. As you have said it's all about progress.
I want to thank you so much for not only all the great information but the wakeup call. You are a wonderful instructor.It's very apparent that you truly believe in what you're teaching and that you love seeing people progress and discover just how awesome running and accomplishing goals can be.
You'll be seeing me again:)
Kim's email after taking the workshop on 1/16/15
The Running University
ChiRunning/ChiWalking Master Instructor
Fit To You
Itsy Bitsy Workout
If you need to improve flexibility and you would also like an extra boost to heart health and body awareness then Yoga is definitely a good place to start especially this routine which uses relatively beginner friendly moves. If you are a true beginner and are not very flexible than just limit your range of motion as needed. Just keep at it on a regular basis and you will improve your flexibility in no time.
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