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3 Ultimate Leg Workouts
leg-workout

Legs you can show off at the beach or pool are a must-have for Springtime weather. Try these simple 30-45 minute workouts guaranteed to get your leg muscles looking toned and ready to go for summer! It’s important to schedule two days of concentrating on leg workouts. Like most workouts, it’s important to vary the volume and intensity of the workout in order to maximize muscle growth. Leg Work Out #1 (30-45 minutes at the gym) Tri-Set Lunges: 5 sets of 10 reps (on each leg) with no rest between the reps and 30 seconds of rest between each set Squats: 5 sets of 10 reps with 1 minute of rest between each set Leg Curls: There are a few machines at the gym that help you do this. Try doing 5 sets of 15 reps with no rest between the reps, and a minute of rest between each set After the tri-set move on to six sets of standing calf raises with a weight that you can do at least 20 reps with. There is a machine at the gym that is meant for this. Leg Work Out #2 (30-45 minutes at home) Giant-Set Lunges: 5 sets of 10 reps (on each leg) with no rest between reps Dumbbell Squats: 5 sets of 10 reps with 1 minute of rest between each set Stiff Legged Dead-Lifts: 5 sets of 15 reps with no rest between each rep. One-Legged Dumbbell Standing Calf Raises. Do this by grasping a dumbbell in Read More »

Workout Playlist: 50 Songs That Get You Moving!
Posted By on February 3rd, 2014 in Vitaminfix Think - Issue 73
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Workout today! Why not? You’ve got the tunes to get you amped up so you can power through. Here are 50 of the top workout tracks to add to your mobile device. Take ‘em anywhere to keep your heart rate up, your feet moving and your mind off the burn. You really can push yourself harder, you just can’t listen to all of those voices in your head that tell you you can’t. So crank up the music, and go hard! Showtek – Booyah – Original Mix Steve Aoki – Boneless Sub Focus – Turn Back Time Avicii – Dear Boy – Radio Edit BlasterJaxx – Fifteen – Hardwell Edit Kryder – Aphrodite Avicii – You Make Me Armin van Buuren – This Is What It Feels Like – W&W Radio Edit Tiësto – Red Lights Zedd – Clarity – Tiesto Remix David Guetta – Sunshine Swedish House Mafia – Don’t You Worry Child (Promise Land Remix) [feat. John Martin] Zedd – Stay The Night – Featuring Hayley Williams Of Paramore Ellie Goulding – Burn – Tiësto’s Club Life Remix Dizzee Rascal – Bonkers – Radio Edit MiMS – Move (If You Wanna) The Monster -– Eminem Timber -– Pitbull Work B**ch -– Britney Spears Wake Me Up -– Avicii Leaving You –- Various Artists Roar -– Katy Perry Can’t Hold Us -– Macklemore & Ryan Lewis ‘Till I Collapse –- Eminem Blurred Lines -– Robin Thicke John Doe -– B.o.B. (feat. Priscilla) Fatboy Slim – Right Here, Right Now Read More »

Motivation Monday: How to Support Your Support System
Posted By on January 27th, 2014 in Vitaminfix Think - Issue 72
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Motivation is an important part of reaching your weight loss, fitness and lifestyle goals. And when you think of motivation things that come to mind may only deal with yourself but your support system also needs you to motivate them, just as much as you need them! So how can you give back to your current workout buddies, healthy dieting friends, and other people in your life that work with you to help you achieve your goals? Here are a few tips to help you be a valuable member of your support system for yourself and everyone else in it. Self Motivation Staying motivated can become difficult when you are constantly bombarded by images in the media that encourage lifestyle habits that don’t align with your current goals. But you can keep yourself focused by surrounding yourself with your own vision of what success is. Visual Inspiration is a great way to counteract media messages of what your body type should be, what you should eat, and how you should behave. Choose a professional athlete, model or fitness trainer that inspires you. Find about their successes, failures and motivation to get better acquainted with what it takes to get where you want to be. Go ahead and take quotes from that person, images and other items that inspire you and place them in your work space, living areas and other places to stay on track, and properly motivated. Setting Small Goals is a vital part of lasting success. Set short-term, Read More »

4 Running Tips for an Injury-Free Workout
Posted By on January 27th, 2014 in Vitaminfix Think - Issue 72
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Running injury is common, and as you set out in cold and inclement weather this winter season, safeguard yourself so you don’t end up in rehab.  Injuries associated with running includes runner’s knee, IT-Band Syndrome, calf strain, plantar fasciitis, shin splints and stress fractures. But you can reduce your risk of experiencing any of these painful conditions by taking protective measures. Here are a few tips so you can spend more time running on the trail, treadmill, or pavement and less time in recovery. 1. Don’t Push It. It’s important to always listen to your body. You know when you are doing too much. So when you get signals from your body that you are pushing yourself too hard – listen! Your body needs time to adjust to changes in weather, speed and mileage so you’ll need to allow enough recovery time to handle the varying demands of your routine, and avoid injury. 2. Get Great Gear. A good pair of running shoes, a sturdy sports bra, comfortable shorts, a BPA-free water bottle, and protective gear… it’s all so important. Not just to your performance but to your safety and progress. Pick up durable equipment for your running workouts and know when to put them to rest. A good pair of running shoes will only really last for about 300 miles, and when you are able to see that the midsole is getting compromised and is compressed it’s time for a new pair. Grab gear that you love, so that Read More »

4 Running Tips for Winter Workouts
Posted By on January 27th, 2014 in Vitaminfix Think - Issue 72
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Running workouts can be difficult when it’s cold outside during the winter months. It’s important that runners stay on their game even when the weather isn’t agreeing with a quick run outside. But if you’re going to continue your regimen outside when it’s super cold, it’s important to remember these details. 1. Stay Visible. Wear bright clothing and have something that’s reflective. You could wear a reflective vest, or just have some sort of detail on your clothing that’s reflective. Also bring a head lamp to make sure that cars, and other people, can see you, especially if you’re running while it’s snowing. Running with someone will also make you stand out more 2. Safety Over Speed. Running in the winter means you’re probably not going to be running at your normal speed.  Take it slow and be mindful of icy patches. Falling and hurting yourself because you were running at a faster speed won’t be worth it when spring and summer come along. Instead, work on your endurance this winter—run at a slower pace, but over a longer distance 3. Stay Warm. If you’re going to run outside this winter, dress right! It’s important to cover all the major extremities, like your nose, fingers and ears. Wear gloves, wear a hat, or try balaclavas (Balaclavas go over your whole head, and have holes for your eyes and nose; similar to what you may wear skiing or snowboarding). For the rest of your body, wear some wool, especially on your feet. Read More »

Muscle Building & Cardio: How to Get the Best Results
Posted By on January 20th, 2014 in Vitaminfix Think – Issue 71
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Muscle building and cardio go hand in hand. But as you may have guessed doing long cardio workouts may reduce your overall body composition in a way that reduces overall mass. If your goal is to build muscle overdoing the cardio may actually inhibit your body’s to build the muscle mass you work so hard for. Building Muscle Mass If you want to gain muscle, doing cardio for extended periods of time may hinder your results. Studies have shown that doing weight training followed by 30 minutes of cardio may impede the body’s ability to build muscle. This is because cardio is a fat burning exercise, when completed at a moderate pace for a long duration cardiovascular exercise raises the heart rate which ultimately increases your metabolism, even when at rest. When the heart rate increases, your body goes into fat burning mode, not muscle gaining even when both weight training and cardio are done together. The key to muscle building is to do weight training exercises while also incorporating short interval, high intensity cardio routines into your workout. How to Get There Short interval, high intensity cardio has been shown to burn more fat, but can also help maintain muscle size increases. To achieve your muscle building goals and get the most out of your workout, spend only about 20 minutes on high intensity cardio and the rest on resistance, or weight training. A moderate workout that includes slow running for a long period of time may damage overall Read More »

6 Recovery Workouts for Rest Days
Posted By on January 6th, 2014 in Vitaminfix Think - Issue 69
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Recovery workouts are workouts that are simply easier than your regular routine. If you went a little too hard on your first few days of the new year, you may be sore. But that doesn’t mean that you get to take the day off, it just means that you need to go easy on yourself on the days that follow those exhausting workouts. This can help keep your momentum going and keep you on track to achieving your goals. Here are 7 recovery workouts you can do to stay active during your resting phase: 1. Walking is a great workout for your recovery period. You’ll burn tons of calories and be able to get outside to improve your overall feeling of wellness. Based on your fitness level and soreness of muscles try for at least 15 minutes and up to 45 to stay on your training schedule. 2. Weight Lifting is a recovery exercise that still works when you are sore. While you can’t lift the heavy weights on rest days, you can still use the lighter weights to restore activity levels during the recovery phase. 3. Hiking is like walking but burns more calories and can be tailored to fit your fitness level. If you went for an intense workout to start out strong for your new years resolution, you might feel worse if you don’t continue to workout. Hiking is a great recovery workout that gets you outdoors and keeps up intensity levels. 4. Swimming works all muscle Read More »

7 Running Tips to Step Your Game Up
Posted By on December 30th, 2013 in Vitaminfix Think Issue - 68
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Running is a fabulous cardiovascular workout and creates space for you to listen to your breathing, and build a strong mind/body connection. Runners usually love what they do and are in it for the long haul.  If you are a runner that wants to just step up your game, or a beginner who needs some tips to get started, here are 7 ways to amp up your running performance and progress. Accept a challenge. Beginning a running program means you’re going to have to go against what your body is telling you (I can’t).  But you can, and you should because soon you’ll be flying down tracks, trails and pavement loving every minute of your run. Shoot for small improvements. Running just 10-15 minutes a week has been shown to significantly increase aerobic capacity and provide many of the benefits needed to reduce your risk of coronary health problems. Splurge on gear. If you love what you’re wearing – that’s great motivation. Not only that, but good running shoes should last between 400-500 miles. They are also one of the most important pieces of equipment you’ll purchase. Chat it up. It’s called the “talk test.” If you can’t say full sentences while you are running out loud to yourself or partner, you are working too hard and need to slow it down. Choose a mantra you can repeat out loud if you’re running solo, or trade verses to a motivating song with your running partner to take the test. Relax. Read More »

Holiday Workout Playlist: 50 Songs That Keep You Moving
Posted By on December 2nd, 2013 in Vitaminfix Think – Issue 64
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Holiday songs keep you in the spirit, and when you’re working out you may want to have a playlist that keeps you in the mood. Since the season only comes once a year, make the most of it! Here is a holiday workout playlist you can also take into the kitchen to keep energy levels up. Santa Claus is Coming to Town by Jackson 5 Christmas (Baby Please Come Home) by Mariah Carey Jingle Bell Rock by Glee Club Ensemble Baby It’s Cold Outside by Colbie Caillat, Gavin DeGraw Christmas Tree by Lady Gaga, Space Cowboy Merry Christmas, Happy Holidays by N Sync Frosty the Snowman by Jackson 5 Merry Christmas, Baby by Rod Stewart, Cee-Lo Green, Trombone Shorty Little Saint Nick by The Beach Boys Deck the Rooftop (Glee Cast Version) by Glee Cast Run Rudolph Run by Chuck Berry Last Christmas (Glee Cast Version) by Glee Cast Beautiful Christmas by Big Time Rush Rockin Around the Christmas Tree by Glee Club Ensemble Blue Christmas by Elvis Presley Last Christmas by Wham! All I Want For Christmas Is You by Mariah Carey It’s the Most Wonderful Time of the Year by Andy William with Robert Mersey & Orchestra My Only Wish (This Year) by Britney Spears Only Thing I Ever Get for Christmas by Justin Bieber Wake Me Up by Avicii Wild by Jessie J, featuring Big Sean Touching Your Face by Party Supplies Work B**ch by Britney Spears Team by Lorde Dance a Little Closer by Holy Ghost! Read More »

Performance Enhancing Fitness Gadgets to Try
Posted By on November 18th, 2013 in Vitaminfix Think - Issue 62
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Fitness goals, whether they’re long-tern or short term can be easier to reach if you are able to track your progress. There’s no better motivation than beating your own time, and improving your won performance, but how can you do that if you aren’t able to record your stats? Here are a few of the hottest new fitness trackers to try that can amp up your performance: Amiigo Fitness Bracelet synchs with iPhone and Android so you can measure all your exercise stats and see results immediately. Get data including reps, sets, heart rate, calories and more with a comfortable bracelet that automatically differentiates which exercise you’re doing. You’ll be able to stay motivated by sharing the results of your latest workout with friends and workout buddies on your favorite social networks. Engage with others online and store results right on your PC, laptop or smartphone to compare results over time. The Amiigo system is designed to customize your fitness experience, and even suggests personalized workouts based on past training sessions. Make fitness more fun, with Amiigo! Tinké Fitness Monitor is a device that measures your heart rate, respiratory rate and blood oxygen levels in the blood, and also provides detailed information on heart rate variability to indicate your relaxation levels. Tinké synchs with your iPhone to maximize your workout performance and helps you understand the physiological parameters the exercises you do so you can reach fitness goals! This ultra-compact mobile fitness monitor comes in a variety of colors and Read More »