Finally! The last five of the top ten exercises to get your legs and butt in shape for the summer – directly from your Sacramento Personal Trainer.  Rotate these exercises throughout your routine for the next six -to- twelve weeks and watch your legs shape up fast!

        6.      SUMO SQUAT

                  The first thing to consider when performing this exercise is form.  Once your form is correct you can add some weight.  This squatting movement is difficult but it isn’t as hard to perform as the squat.  Be sure to go down low enough so you engage your quadriceps, hamstrings, and especially your glutes.  This exercise targets the inner thigh/glute area making this a must exercise for bathing suit weather!

        7.     QUADRUPED HIP EXTENSION

                Now that the thighs and hamstrings have gotten some work, focus on your glutes.  This exercise is great for your butt.  It will help tighten and firm that area right up!  Be sure to use a full range of motion on this exercise but do not arch your back during this movement. Keep as much stress on your glutes as possible.  This is one of the BEST exercises to isolate your glutes.   

       8.  SPLIT JUMPS

               Great for overall leg development, coordination, and toning, this exercise is a more advanced move and should only be done once you have mastered walking lunges.  Once you have mastered walking lunges and can progress to this movement, you will know why this should be a staple in your routine. Your legs will shape up like never before!!!

      9.   UP HILL WIND SPRINTS

              Why do football players have great legs?  They train them hard!  There isn’t one exercise that will tax every system in you body like up-hill wind sprints.  Start out slow – begin with short sprints, say 20 -30 yards.  Start out by doing sprints for fifteen minutes, only resting long enough back to your original starting point.  Once that is a breeze begin increasing the distance you are sprinting until you are doing 40-60 yard sprints up hill.  At that point everything will be toned! 

        10.    STANDING CALF RAISE

                If you still feel like you need to do a little more toning for your legs and glutes, take the next step and start doing uphill walking lunges.  Do your lunges walking up hill taking long deep strides for 303-40 yards. 

   That’s it!  Now you have the top ten exercises for your legs and butt.  If, you include these exercises into your routine for 6-to-12 weeks and that still doesn’t do the trick, nothing will.  So get to work!   To have a program constructed that will assist you in reaching your fitness goals contact us today!

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All too often people get so excited and motivated towards their goal, experience one, or a number of bumps in the road, and they feel as though they are back at square one. This destructive thought process can be avoided with a greater awareness of their “self talk.” We have all done it and can overcome it as well.

We all have talked ourselves out of one situation or another because we didn’t want to put in the time or deal with the struggle or be disappointed in ourselves for quitting. The most common ways are “I can’t do this” or “I don’t have time for this.” Chances are, it’s something that we want, or else we wouldn’t have started it. All those mean are we are not willing to put out the effort.

We are greatly influenced by our thoughts and feelings. As long as we are telling ourselves we “can’t”, “wont”, and “shouldn’t”, then it will be so. Its like Henry Ford said, “Whether you think you can or whether you think you can’t, you’re right.”

Many times people will go on vacation, or take a weekend away, only to return with a negative attitude. They feel they had splurged too much and not exercised enough, causing them to slide back to square one. This isnt true, most likely they deserved a little break. It is impossible to lose all the great qualities and skills you had gained before the short break. Think back to before the break and how you had incorporated all of those great lifestyle changes into your daily life and how you were feeling. It is a day by day process, and takes time to gain, and takes time to lose. Sometimes the negative self talk can overshadow all of the positive habits you had learned. So instead of “I feel fat and disgusting and I don’t have the willpower to start back up again.” Try saying, “It was a great break, being able to eat whatever I wanted. But I am ready to reinvest time into myself and be dedicated to my nutrition, cardio and strength programs, because it is what I truly want and I deserve it.”

Here are a few tips to help with your positive self talk.

1. Every morning when you wake up, say something positive to yourself. It could be about the day ahead, about the previous day, it could be something to yourself.

2. During workouts, try to keep a positive attitude and encourage yourself.

3. After workouts, tell yourself how great and accomplished you feel and why. Commend yourself on your hard work. Even if you have a sub par workout, say “Something is better than nothing.”

4. Spread your positive energy to others. Compliment someone, whether you know them or not. It could be about their hair, shoes, tie, personality, quality you like, etc. Whatever strikes you at that moment about them. Putting out positive energy will cause you to receive it in return. Keep in mind, if we put out negative energy, we tend to get negative energy in return.

5. Before you fall asleep, say something positive about yourself and your commitment to your program.

As you continue with this, you will be able to recognize your negative self talk, and make a change before it is able to interfere with your progress.

Its so important that you are able to exercise positive self talk and tell yourself you are worthwhile and that you hold value, in the world, to your family, friends and to yourself! Visualize yourself as capable, confident and successful and notice the changes in your life.

Good luck, stay positive and enjoy the benefits of a healthy lifestyle!!

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        1.      SQUAT

                  The first thing to consider when performing this exercise is form.  Once your form is correct you can add some weight.  This is a tough exercise.  You must be sure to go down low enough so your knees form a 90 degree angle; come back up making sure not to lock your knees out at the top.  This exercise will work your thighs, hamstrings, and your butt… but only if you go ALL THE WAY DOWN!

        2.     WALKING LUNGES

                These are great for your butt.  They will tighten that line between your butt and the back of your leg (hamstring) and keep your glutes from sagging.  It will also help develop separation between your leg muscles so the natural lines in your legs will show as your fitness level increases giving you that long and lean look!   Be sure to use a full range of motion on this exercise as well.  IMPORTANT TIP: Do not go so low that your knee touches the floor; you could injure yourself that way.  Stop a couple inches above the floor.

       3.     LEG PRESS

               Great for overall leg and glute development.  This exercise is great when done using the drop set technique.  This technique is best performed when accompanied by a personal trainer.  Again always use a full range of motion and be make sure you don’t lock your knee’s our so you don’t risk hyper extending your knee.

      4.   WALL SITS

              This exercise is well known to most…. but they are avoided by most! Why?  THEY BURN!   Start with sets that last 30-seconds and add time from there.  Make sure your knee is at a 90 degree angle and be sure to squeeze all your leg muscles - butt, hams, and quads the whole time!  This is an isometric exercise and is great for strengthening and firming!

        5.    STANDING CALF RAISE

                Can’t forget about the calves!  Calves finish your legs and butt off and give you a more aesthetically pleasing look.  Walking around with legs and a butt to die for but calves that are non-existent only takes away from the hard work you did to get your legs and buns of steel.  Standing calf raises can be done with or without weight no matter where you are in your training.  Try doing three sets of 100 calf raises each and call me the next day.  I bet you’ll see a difference if you do that for six – to – twelve weeks!

   That’s it!  You only get the first five today.  You can have the last five in the next post. Get started on these exercises for now and let me know how you do!

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FACTS ABOUT FAT:

Some examples of good (monounsaturated/polyunsaturated) fats include olive oil, seeds and nuts, all natural peanut butter, avocados and flax seed oil. These are fats found mostly in plants.  Fried foods, whether cooked in lard or vegetable oil are still not a healthy choice. Keep in mind that you add a large amount of extra calories to your day when you choose to eat fried food (for those of you who have that deep fryer secretly stashed in the back of your pantry).

READING FOOD LABELS

Be aware of deceiving food labels on products marked low-fat, 98% fat-free, reduced fat or low cholesterol. Manufacturers are misleading you into believing that these products are good for you. All you are doing is building a larger bank account for these companies because most fat-free or reduced fat products cost more than their regular products. The items to look for when reading a food label are fat, sugar, sodium and carbohydrates. Compare the SERVING SIZE to see if you are really getting a reduced fat item. Some words to watch for in the ingredients column are hydrogenated, triglycerides and tropical oils – AVOID PRODUCTS THAT HAVE THESE ITEMS ON THEIR INGREDIANT LIST AT ALL TIMES!

Here are some tips to help you decrease your fat intake without eliminating the taste:

1. Use a non-stick cooking spray or olive oil to sauté foods.

2. Try egg whites instead of whole eggs in your recipes – 1 whole egg = 2 egg whites.

3. Try a fat replacement product or applesauce instead of oil in your desert recipes.

4. Use only non-fat dressings on salads or for preparing meals. (one good mixture is red wine vinegar, a tablespoon of olive oil and fat free parmesan cheese – mix to taste)

5. Use soft corn tortillas instead of packaged fried ones for tacos.

6. Use no-salt/ no-fat chicken broth for many of your chicken recipes.

7. Careful with nuts in recipes – sprinkle on top instead adding to entire recipe.

8. Use butter-substitutes instead of real butter on your baked potatoes, in sauces or on your toast.

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Budget Friendly

          Companies of any size can make an affordable investment in the health of their employees and, lately, many do. With Elite In-Home Personal Training as your workplace wellness partner, you can implement the program that is best suited for you and your employee’s with the convenience of having us come to you!

Total Wellness Program| This option is for the organization that truly wants to invest in the health and well-being of their team with fully paid one-on-one or group personal training and nutrition programs.

Rewards & Incentives Program| This program encourages team wellness by incentivizing participation through partially-reimbursed or subsidized Anytime Fitness club memberships based on monthly, quarterly, bi-annual, or annual usage.

In-Home Services Program| A no-cost option that provides your team with discounted product and service rates.

Online Programming| Help your employees enhance the quality of their life with discounted rates to our online programming service.

Getting Started

    Step 1: Contact us for a consultation about implementing a corporate wellness program at your workplace.
        – 504-233-9896
        – http://www.elite-personaltraining.com
        – info@elite-personaltraining.com

During this consultation we will create a program that helps your employees accomplish their goals and objectives.

     Step 2: Promote the program. Promoting the program(s) that we settled on is very important.  Initially, employees must be made aware of the program as well as encouraged to participate. Elite In-Home Personal Training will assist you with your promotion efforts to help you spread the word to your staff by conducting facility tours to visit with and answer any questions your employees may have.

     TIP: Offer incentives. Most people want to be more active, but they lack the motivation to do so. Incentive programs can make all the difference. Simple merchandise awards—for example, t-shirts, gift cards, entertainment vouchers, or one paid day off to the overall winner of a company wide biggest loser contest—can increase participation in your wellness program and thereby strengthen your bottom line.

That’s it! You are on your way to promoting a healthy workplace. We look forward to helping you create and maintain a healthy workforce.

Elite In Home Personal Training
504.233.9896
info@elite-personaltraining.com
Sacramento personal trainer

1. You’re Not Seeing Results

If you’ve been exercising consistently for several weeks or months and aren’t seeing the changes you’d like, hiring a trainer may be a good choice. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective workouts. A trainer can also help you determine if the goals you’ve set are realistic for you.

2. You Don’t Know Where to Start

Knowing how to set up a balanced schedule that includes all the activities you need to do can be confusing. The great thing about a trainer is that he can help you maximize your time while helping you stay within your own limits so you don’t overdo it. He can also help you set goals and map out a specific schedule so you know when, how and where you’ll fit in your workouts.

3. You’re Bored with the Same Old Workouts

If you’re an experienced exerciser, maybe you haven’t considered working with a trainer. But it can be a great choice if you need some variety in your workouts. A trainer can bring a fresh perspecitve and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you’ll find it refreshing to have new workouts and new exercise toys to play with.

4. You Need to Be Challenged

If you’re like me, you tend to slack off on your workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You’ll find it’s very hard to slack off with a trainer standing over you, telling you to do just…one…more…rep!

5. You Want to Learn How to Exercise on your Own

Even if your goal is to create your own workouts and exercise by yourself, hiring a trainer for a few sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions can teach you a lot about your body and how it works.

6. You Need Accountability and Motivation

Trainers come with built-in motivation. Not only are you investing money into your exercise program…you’re investing time as well. There’s nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don’t have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts.

7. You Have a Specific Illness, Injury or Condition

If you have any specific issues like arthritis, heart disease, old injuries, etc., working with an experienced trainer (who works with your doctor, of course) can help you find a program to help heal injuries and avoid any further problems. It’s also a great idea to work with a trainer if you’re pregnant and want a safe, effective workout to keep you healthy and fit. Just make sure your trainer has experience with your issues!

8. You’re Training for a Sport or Event

If you’re training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you figure out what you need to do to stay strong without taking away from your other training. She can also help create a training program and map out a plan for the coming event. Just make sure she’s experienced in the sport you’re training for since not all trainers do sport-specific training.

9. You Want Supervision and Support During Workouts

Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you’re lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. He can spot you during workouts and help you come up with a good training plan for your goals.

10. You Want to Workout at Home

If you’d like to exercise at home but either don’t have a lot of equipment or aren’t sure how to use what you have, in-home personal training is an excellent choice. A trainer can show you exactly how to use what you have to get the best workout for you or she can bring equipment with her to give you a great workout. She can also make recommendations for equipment that will help you reach your goals.

refrence ©2010 Paige
Waehner. http://exercise.about.com/od/healthinjuries/a/exerciseheart.htm.

Makes Two Servings – Ingredients:

One bag of Doritos – Nacho Cheeze
1 – lb of ground beef
2 – Roma tomatoes
1 – Avocado
1 – can of olives
1 – can of dark red kidney beans
1 – head of lettuce
2 – green onions
Ketsup and/or hot sauce
- Swiss, sharp and mild cheddar cheese

Directions:
1.Cook ground beef in a skillet, draining fat as necessary. Season with pepper, and salt or one “taco seasoning” packet. 2. Prepare one can of dark red kidney beans by cooking on low heat. Let it simmer. While those two parts of this delicious meal are cooking start on the condiments. 3. Chop your lettuce as you would if you were making taco’s. Chop your tomatoes and avacado up into 1/4 in. squares. Chop your green onions up as well. I like to house fresh cheese – so to speed up the process have someone make the cheese in the same period that you are chopping up the condiments. If you have no help then you will have to grate the cheese on your own so it will need to be done quickly so you finish this step by the time the meat and kidney beans are ready. Optionally you can just buy a pre grated 3-cheese bag. So about 10-15 minutes should have passed by this time and everything should be ready to combine. Lay out the desired amount of Doritos out on your plate topping this with the ground beef once it has been drained one last time. Next top with plenty of cheese and pop in the microwave and heat until it all starts to soften and melt together. Pull out and finish by topping with condiments in this order – lettuce, kidney beans, avocado, tomato, olives, and lastly your sauce of choice. One last tip is that you may want to put it back in the microwave one more time after the condiments have been added to finish the whole ensamble off right and then … bon appetite! Enjoy!

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It’s also a good idea to carry some kind of antibacterial hand soap with you and use it after you touch door knobs and handles. Always wash after using the restroom. If possible try not to share drinks, and cover your mouth to stop the spread of germs.

Daily water recommendation. Half your body weight in ounces a day. If you are 200lbs then you would drink 100ounces of water a day, that would be less than a gallon of water a day.

1 Gal = 128oz.

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Sliced chicken, tenderized in lime juice, combines with a spicy sour-cream sauce in this tasty wrap. Serve with vinegary coleslaw and spiced pinto beans.

Makes 2 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

8 ounces boneless, skinless chicken breast, trimmed off fat
1 tablespoon lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoons reduced-fat sour cream
1 1/2 teaspoons chopped fresh cilantro
Several dashes of hot sauce to taste
1/8 teaspoon ground cumin
1 small onion, thinly sliced
2 whole-wheat tortillas, heated (see Tip)
1/2 cup shredded lettuce
1 plum tomato, thinly sliced

1. Preheat broiler.
2. Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper.
Let stand at room temperature for 10 minutes.
3. Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.
4. Place the chicken and onion on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion. Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.
5. To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve immediately.

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Reference link: http://www.eatingwell.com/recipes/chicken_fajita_wrap.html

Sacramento Personal Training for New Years Resolution – In-Home – Diet – Nutrition – Contact us Today!

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