|
Hold the Negative
It's finally summer and now there are many more ways to make exercise fun! Bust out of your daily exercise rut and get outdoors for other activities like hiking, baseball, volleyball, swimming, running bleachers, biking, river rafting, or jogging with friends, just to name a few. When it's time to head back indoors to the gym you will feel ready and rejuvenated. Remember to play hard and have fun! |
|
Release the diet drama with Nancy George's exciting new eBook! |
|
|
|
Dear Athlete,
It's off-season for the figure competitor, but not far from now are the fall competitions. Are you doing what you can now to be ready then? Well, here are a few tips to make sure you're on the right track. |
|
|
Training for Muscle
 Do you know that the best time to put on muscle is in your off season. This is the time to up your calories and go heavy in the gym. You still want to eat good nutritious foods with more protein to support your heavier workouts. You should be eating 6 to 7 high protein meals a day with green vegetables and a complex carb. For example, some good sources of protein are chicken, white fish, salmon, turkey, egg whites, and some red meat. Some good sources of vegetables are broccoli, asparagus, zucchini, green beans, spinach, bell peppers, lettuce and kale. Some good sources of a complex carb are rolled or steel cut oats, quinoa, yams, sweet potatoes, brown rice, and brown rice cakes. |
|
Supplements
 There are several supplements that will also assist you in your off season depending on your goal. If your main goal is to firm and tone up you might want to consider some creatine. Creatine enhances strength, endurance, and athletic performance. Click here for more info on Creatine. Another great supplement is L-Glutamine. L-glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism and recovery. Click here for more info on L-Glutamine |
|
Summer Bleacher and Sprint workout
 What is the best summer workout? Well, for me that would be bleacher and track work. What a perfect opportunity to get your legs in phenomenal shape, plus burn extra calories at the same time. Here's a great bleacher/track workout for the summer. Remember to consult your doctor before starting this training program and be sure to wear good running shoes. Always stretch for 10 minutes before doing any bleacher or sprint work.
Bleachers: Warm up: Run up stairs single steps and walk down slowly and safely for 5 minutes.
1. Run double steps for 5 minutes
2. Run side step up the steps on your right side for 5 minutes
3. Run side step up the steps on your left side for 5 minutes
4. Walking lunges, skip 2 steps as you lunge, as you come out of the lunge bring your back leg up behind into a flex. Do this for 5 minutes
Sprint work:
1. Sprint 3 x 30 yards at half speed to warm up
2. Sprint 2 x 40 yards at 3/4 speed
3. Sprint 4 x 60 yards at full speed
4. Walk 1/4 mile at a moderate pace to cool down |
|
|
I hope you have an awesome summer and enjoy your outdoor workouts. I always enjoy hearing feedback or what's on your mind, so keep in touch. |
|
Sincerely,
Sandy Hancock
Body By Sandy |
|
|
.jpg)