Building Up Leg Strength

Men and women both look for ways to build up their lower-body muscles. The muscles in our lower-body are our largest and as a result, require the greatest amount of energy to build. So, instead of using that extra needed energy on researching the best ways to build leg strength, I provided my own personal proven method below! Give it a try!

Throughout the years, I have experimented with various weight-lifting, body-weight and cardio training exercises to build up strength in the lower-body. Many different exercises have been successful for this task, but the combinations below have proven to be most effective for me and my goals.

For the purpose of building strength in the leg, glute, hamstring and overall lower-body, try the below supersets! These exercises are comprised of a short cardio exercise, followed by lower-body-targeted superset combinations.

 

Cardio:

1 Minute Sprints (*Critical to sprint, not jog)

Repeat x3

 

1st Weight Superset:

12 Rep Leg Press

12 Rep Deadlift

12 Rep Straight-legged deadlift

10 Deep Squat

Repeat x3

 

2nd Weight Superset:

12 Rep Quad Extension Machine (Both Feet 90o with Legs)

12 Rep Quad Extension Machine (Both Feet Turned Outward at 130o)

12 Rep Quad Extension Machine (Pointed Toes)

12 Rep Hamstring Curl Machine

Repeat x 3

 

Finished!!

Perform this exercise once per week with an increase of 5-10 lbs each week and notice your lower-body strength increase!

 

How to Love the Job You Hate (Pt. 2)

My main commitment to this site is to offer mindset and life advice to anyone who in interested in a DIY sort of approach to self-help. All I can offer is tactics based on my own personal experiences, which have help me greatly.

This posts topic seems to speak to the most people so I will expand upon ways to “love the job you hate.”

The two previous methods I have mentioned were, generally, Self-awareness and Gratitude.

Here, we are encouraged to recognize the tasks or annoyances that bring us negative emotion, and choose to react more positively to them. Furthermore, we are encouraged to reflect upon all of the good in our lives and focus on these in times of difficulty at work or everyday life.

To take these concepts a step further. I will share my specific morning routine, which helped change my mindset about my job and my life.

Mourning Routine:

  • Drink a Glass of Water
  • Brush Teeth
  • Journal Three Things I am Grateful for
  • Journal Three Reasons Why I Am Already Successful
  • 5 Minute Listen to Breath
  • 5 Minute Listen to Positive Audio (TedTalk, AudioBook)
  • 15 Minute Stretch/ Workout
  • 10 Minutes of Reading
  • Give Yourself a Smile in the Mirror

Repeating these simple tasks before going to work will make your day, I guarantee it! You will enter your work day with a sense of accomplishment from the start.

As previously mentioned, a habit typically takes about 30 days to stick, so practice this routine as consistently as possible! Finding this 30 min- 45 min of extra time in the morning will be more than worth in the long run. This is time for yourself, before the world wakes up and starts asking things of you.

You deserve it.

Please contact me in the Contact section or comment with email below if you would like me to email a copy of the Morning Routine Check-Off List I have created. This consists of all of the above tasks in check-off list form for each day of every month! (And it is free, of course).

Enjoy!

 

Why Dieting Doesn’t Work

Have you ever procrastinated for an exam, crammed the night before and performed well on the test the next day? I’m sure you have! Good for you! However, one week later, if someone asked you to recite back the material you had learned, could you? There is a less likely chance. So, why is this?

When we are focused on one single goal and put all of our energy into achieving this goal, we are spent when the goal is reached. We cram all of this information in our head to get that A on the exam, but have zero commitment to retaining the information once we have obtained what we wanted.

Similarly with dieting, we are so focused on the short-term goal of losing 10 pound by the end of the month, for example, we are not focusing on the long-term of sustaining that weight.

This is why dieting doesn’t work.

How often do you hear family, friends, those in the workplace disappointed that they cannot lose weight or if they lose weight, they gain it right back. It is because of this lack of focus on the long-term, and too much of a focus on the short-term.

Rather than dieting, we must strive to maintain a sustainable, healthy lifestyle, and this is the ONLY WAY to guarantee we can keep that weight off.

Believe me when I tell you, in the past, I have tried every diet known to man and with much success, in fact. Conversely, though proven to be successful, I promised I would never “diet” ever again. It is not the problem of the “diet” but the term itself has a connotation that implies, “I just have to do X for X period of time and then I will be happy.” It is a destructive way of thinking and cyclical.

Would we rather live this life of being seasonally fit and seasonally happy with ourselves, or would it be more productive to develop long-term lifestyle that will ensure we will never have to diet ever again?

You tell me.

It took me a long time to realize why I was unhappy with my body, and it was because of this cyclical mentality. For months I would diet and obtain the “perfect body” for summer, spring break, my birthday, but thereafter, you will find you are only more disappointed when that goal is obtained and you are not putting in the equivalent effort to maintain it.

Let’s start this journey together.

The first step in changing our lifestyle to lose or maintain weight, is the simple promise to ourselves that we are not dieting, we are adjusting our lifestyle for our health. That mentality alone should relieve the pressure that dieting inherently produces. And in turn, the depression and disappointment it ultimately results in.

Secondly, let’s take a look at what we consume during the day, and assess what is a craving and what is a reasoned food choice. We will simply want to recognize these moments of weakness and resist them one at a time, day by day. You will quickly see that very resistance will encourage you the next time, proving that you ARE capable of abstaining from that doughnut, pounds cake, or cookie. You go!

Lastly, it is the simple fact of perpetuating these habits and always looking for new ways to educate ourselves on food and health, and actively look for new ways to improve our lifestyle.

This should all get you excited to begin your new LIFESTYLE! The weight may not come off as quickly, but patience is key to any great product. Always remember the old saying, “Rome wasn’t built in a day.” And honestly, if it had been, perhaps it may have collapsed much sooner than later. Okay, sorry for the mediocre collapse-of-the-Roman-Empire joke.

Begin with these small steps. Update on your progress. If you find yourself in a moment of weakness, don’t worry! Just let it go, and keep going! You got it.

Can Any Form of Focus Be Considered Meditation?

As I lobbed the hackie sack back and forth between each hand, I felt focused. I had been focused on having the hackie sack land into each hand to ensure it did not drop. During this time people have been passing and conversations had been occurring in the distance, but I did not see or hear anything. All I saw was the focus of the ball and my two hands as if my eyes were a camera adjusting the aperture for a clear focus on the hackie sack and blurring the background imagery. My focus was not on time, for it was not on anything but the present moment.

After the conclusion of this brief 3-5 minute focus (some might call it a distraction. To each their own), I realize the feeling in my head and the focus that it ensued was no different than the feeling of focus traditional meditation provides. Meditation encourages all of us to recognize the present, for our minds not to wander. People may paint a generalized image of meditation of one sitting in a quiet room, legs crossed, and eyes closed as waterfall sounds play in the background. This is a perspection of traditional mediation practice of focus on the breath and single-focus.

So, am I suggesting this time of play, throwing a hackie sack diligently from palm to palm could be considered a form of meditation? Yes, I am.

I then began to think of all of the moments in my life when I have felt a similar focus. What I had concluded were moments when I am working out, studying, reading, or writing. The similarities between these activities is the discipline to have a single-focus. Most of the time, when we are truly engaged in such tasks, we do not notice time or distractions. When we are focusing on one current task, our mind IS single focused and is not wandering. We are present.

I often hear of people struggling to maintain the discipline of meditation (myself included), and I think this revelation for myself, at least, has relieved the pressure to find time to practice a 10 minute breathing exercise, and rather encourage me to find an opportunity to meditate in many different ways in my everyday life. By recognizing new forms of meditation, perhaps we can all do a better job in taking advantage of opportunities to be present.

So,

Indulge in that new book you bought

Write a blog post to share with your audience

Free write in your journal

Let’s get creative about meditation and find new ways to engross ourselves in the moment.