Archives for January 19, 2012

Bite Size Wellness and ‘Shape’ly legs workout

After yesterday’s WordPress blackout and this morning’s power outage in my neighborhood, I wasn’t sure if I’d manage to blog again before the weekend! But here I am, hot coffee in hand and the furnace slowly warming up a house that’s been cold for nearly nine hours, sitting down to tell you about a wonderful new health and wellness website and my Thursday legs-from-hell workout!

You may have noticed the badges I’ve recently started (proudly) displaying in my sidebar. One of them is for a new website dedicated to all things health and wellness-related.

What sets Bite Size Wellness apart from other healthy living sites is it’s emphasis on short, ‘bites’ of information about fitness, nutrition, mind and body, pampering and work. ‘Bites’ that are quickly and easily read and readily remembered when you need them.

I think it’s a fantastic site, not just because I’ll be regularly contributing content to it ;), but because it’s visually appealing, motivating and comprehensive. The articles are well researched and written and address topics that are timely and relevant to most purveyors of online health and wellness information.

Give it a read and tell me what you think!

And on a completely different note (nice segue, huh?); today was leg day for me.

One of my goals for the next 6 to 8 weeks is to improve the strength and muscle tone in my legs. In general, I tend to spend way more time on upper body exercises (the muscles you see in the mirror) and not nearly enough time working my legs and tush. Although it’s -8 and snowy here today, shorts-season is only a few months away. Time to bring those ‘legging’ (get it? my legs are lagging behind the rest of my body?) body parts up to snuff!

I did a program that one of my colleagues saw in an old issue of Shape magazine. Now, I don’t usually buy Shape, because I like to see women with more muscle and muscle definition on the cover of fitness magazines than their models usually exhibit, but their ‘Legs, butt and abs’ workout looked incredible. Since today was not a ‘core’ day for me, I did only the legs part of the program (which was absolutely enough for me!).

  1. Leg extension machine: 50 lbs x 15 reps x 4 sets (resting 30 s between sets)
  2. Hamstring curl machine: 45 lbs x 15 reps x 4 sets (resting 30 s between sets)
  3. Leg press: 90 lbs x 20 reps superset three times with Smith machine alternating back lunges: 50 lbs x 15 reps per leg
  4. Assisted pistol (or single leg) squats: body weight only x 15 each leg superset three times with straight leg deadlifts 50 lbs x 20 reps
  5. Goblet squats: 25 lbs x 20 superset three times with Air squats x 20

This is what my legs felt like by the end (actually, by the end of the 2nd set of pistol squats);


Looking forward to thumbing through some more issues of Shape at the gym and seeing what other types of torture their trainers have come up with!

Do you have a specified ‘leg’ day?

What are your favorite leg exercises?