Not sure where to start when learning the single leg squat, that's OK I have made a video to show how to do the single leg squat toe touch, it's the perfect place to start.

Once you become good at the Single Leg squat toe touch add weight and then eventually begin to bend the knee more a go lower.

Total Body Transformation Workout – day 26 you will do an aerobic workout today 20 minutes be sure to warm up and cool down.  Stretch the glutes, quads and lats.

Day 27 you will do strength workout B 3 x12

Stay Motivated,

Karen

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

Do you ever wish you could have a warranty for your body?  I know I do.  As a kid I was pretty hard on my body parts.  I broke my ankle in high school; the day I got my cast off I went home and started running on it.  I wanted to be ready for practice the next day.  Of course I pay for that little mistake now.

There are days I wish I had a warranty, I have quite a few body parts I would like to return for repair or replace all together, unfortunately it doesn't work that way.  Instead I make do with what I have and I take very good care of what I have left.

Eating correctly, taking the right supplements, getting enough rest, laughing and adequate exercise can be just what the doctor ordered if you are in need of some repair.

Total Body Transformation workout - day 24 anaerobic workout after a 5 minute warm up do 5-6 rounds of 1 minute
hard followed by a 1 minute recovery, be sure to finish with a 5 minute
cool down.  Foam roll the shoulders, glutes and TFL.

Day 25 strength workout a 3×12 plus stretch the rotator cuff and lats

Stay Motivated,

Karen

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

A heart rate monitor can be a great tool for keeping you motivated and on track with your fitness goals.  First of all, gadgets are great they give you something to look at and enable you to keep going even when you begin to get a little bored.  Secondly, a heart rate monitor will help you stay within in your target zone and ultimately help you reach your goals sooner.

I often find it difficult to help my new clients, who have never exercised, understand how hard they need to be working.  They are either working so hard out of their target zone that they can't keep up the pace for very long or they are not working near hard enough.

Most people who exercise will use one of two things to help monitor how hard they are working out.  First, the above mentioned heart rate monitor and secondly a rate of perceived exertion scale (RPE).  RPE is a scale of 1 to 10, 1indicates not working very hard and a 10 is an all out hardest effort you can give.  The scale is easy to use and very affordable (free), however, it has its' drawbacks.  First, a lot of people do not know their all out effort.  Secondly, as you become more fatigued it becomes easier to relate working at a 7-8 to working at a 10.

The heart rate monitor is a little more specific, you are either working hard and getting your heart rate up or you are not.  Click on the watch above if you would like to by one, you will be taken to the Perform Better website. 

As you workout try to use something to gage how hard you are working and watch your success grow.

Total Body Transformation Workout – Day 20 strength workout A 3×12, flexibility, stretch the piriformis, quads and chest.

Day 21- Aerobic workout 15 minutes your choice of activities and foam roll the lats, hamstrings and glutes.

Day 22 – Enjoy your day off.

Stay Motivated,

Karen

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

Well you guys should know me well enough by now to know I don't believe in coming up with a resolution.   It is a ritual a tradition something we have to do at the end of every year.  A resolution is something we would like to have, I don't believe any real thought is ever put into the process.

What I do believe in however, is setting goals.  Well thought out, well planned goals.  Something you really want to accomplish and you have a big enough WHY to carry you through till the end.

The 2 day rule is something you can use to help accomplish your goal no matter what it is.  In reality all you are doing when setting goals are creating new habits.  We all know that breaking those old habits can be tough.  In comes the 2 day rule, never go more than two days without working on your goal.  So if exercise is it, never go more than 2 days without getting on the treadmill or into that gym.  The longer you wait the harder it is to get back into something.

Total Body Transformation Workout – for day 11 you will do strength workout B 3×12 and following it up by foam rolling the glutes, TFL and hamstrings.

Stay Motivated,

Karen

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

Happy holidays to you and your family.  May the New Year bring you peace, joy and happiness.

Total Body Transformation Workout – Strength workout A (See lasts weeks post for the workout).  1-2 sets of 20 reps.  This week you should be closer to 2 sets.  If you can't do two sets for every exercise do it for as many as you can.

Tomorrow take the day off, if you would like to do some work – foam roll the glutes, angel and the TFL.

Stay Motivated,

Karen

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.