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Lean Legs Workout

Wanna get lean legs for summer.  This is a quick, and effective Lean Leg Workout for just that.

Doing this workout from top to bottom, 3 times will give you a nice lean and toned leg to show off in your shorty shorts, or bathing suit for summer.   My legs have always been easy to tone, and a week of doing this and they are looking nice.  Now, not everyone can just do this for a week, so I recommend daily for at least 30 days ;)   Or, just daily forever and you will never have to worry about what your legs look like, because they will look amazing!

5 Body Areas To Tone This Summer

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Image Courtesy: Shutterstock

We all love summers for more reasons than one. After successfully surpassing the lethal ordeal of the winter cold, summer is like a gift of God to us for having put up with the worst. Though the wonders of summer are far too many to count (sunny skies, blossoming bushes, pool parties, and

beyond), it also poses a few concerns (read weight woes).The impact of the winter gluttony continues to show on people’s waistlines until summer, and everyone spends long hours at the gym trying to get those sexy washboard abs to flaunt at the beach. But, is that the only area of your body you need to tone up to look like a million bucks in a swimsuit? Nah-ah! There’s more than just a flat tummy that will give you a bikini-ready physique. Here are the five body areas you need to tone up for summer:


  • Arms – Picture this – you’re getting ready for a day bash by the poolside and have a cutesy off-shoulder summer dress hanging in your closet. You realize it’s the perfect outfit to wear to the party until you try it on and see the flab on your arms bounce each time you move. Not a pretty sight, is it? We figured! Get Jennifer Anniston’s perfectly toned arms by practicing 3 sets of sit-up pullovers along with 30 minutes of cardio workout, 5 times a week.


How to do it  Lie on your back with bent knees, flat feet and extended arms holding lightweight dumbbells. Suck in your stomach and lift your head up. Pull your arms (holding the dumbbells) back towards the floor and hold the position for a few seconds. Repeat the exercise.



  • Thighs – Thunder thighs may have worked well for our yesteryear starlets, but if you want to rock a bikini body, you should aim at getting well toned and taut thighs. Unless you have a genie to grant you your wish, achieving great thighs isn’t going to be an overnight business. But hey, neither was Rome built in a day! You can practice 10 to 15 reps of single leg squats on each leg at least 4-5 times a week (alternate days) for fabulous thighs and hips.


How to do it – Stand with your feet together and arms resting on the sides. Shift your body weight onto your right foot and place your left foot toe beside your right foot to ensure balance. Straighten your back, gradually bend and sit on your right leg till your thighs are parallel to the ground, while raising your arms in front. Hold the position for a second, and stand up by pressing the heel of your right foot.



  • Butts – It’s safe to say that 2014 was the year of the booty, and it will continue to be so if pop culture references are anything to go by. If you want to walk around in your hot pants flaunting a firm and sexy tush, this summer, marching hip raises should form a part of your daily workout regimen.


How to do it - Lie on your back, with bent knees and feet flat on the floor. Lift your hips such that you form a straight line from your shoulders to your knees. Lift one knee towards your chest and bring it back to the resting position. Repeat with the other knee and continue alternating.



  • Abs – When talking about a hot bod, how can we miss out on the abs? A toned torso is probably one of the most important aspects of a summer-ready body and is probably also the hardest to achieve! Medicine ball oblique crunches will take you a step (or many) closer to your dream of getting a flat tummy.


How to do it - Sit in a way that your thighs and upper torso form a V shape while keeping your lower legs crossed and lifted. Hold a lightweight medicine ball in both your hands and move it from the left to the right side of your body. Maintain the V position while doing the exercise. Practice 3 sets of 15 reps at least 3 – 5 times a week.



  • Legs – Trying to get your legs to be lean, mean and sexy? Well, if you are then its time to start exercising your hamstrings, calves and quads with this farmer’s walk on toes exercise. Trust us, you’ll need no contouring to fake sexy legs any longer.  


How to do it - Hold a pair of heavy dumbells in both your hands such that they are parallel to your hips. Raise your heels and walk to and fro for a minute.


Along with the pointers and exercises mentioned above, ensure you ask your fitness trainer to introduce other variations in your workout regimen to suit your needs. If you’re looking for a quicker way to shed the pounds, you could also try out detox and diet plans. Always remember, however, that there is no substitute to a good workout and a wholesome diet in order to get a perfectly sculpted body. Good luck and happy summer!



Author Bio : Vineetha Reddy


Vineetha-Reddy 300x300


Being a regular practitioner and adviser of everything related to nutrition, fitness, health and wellness, I also have begun to write and contribute to this knowledge ecosystem. I strongly believe that the organic food you find in your pantry provide the best benefits for good health. Follow me for my best ideas and solutions :


Personal Training for a Fitter You

A number of people today are making a positive change in their life by opting to incorporate exercise as part of their daily lifestyle and maintain it regularly in order to lead healthier lives. On a basic note, a well-balanced exercise schedule of strength, flexibility and cardio can help in bringing down cholesterol and high blood pressure while helping to balance one’s weight, strengthen bones, enhance sleep and boost energy while making you feel and look great.

But for an individual who is new to exercise, getting to move about can be quite an arduous task particularly if the last time the person enrolled in any kind of structured fitness training was in high school. To ensure that one’s training experience is positively balanced and to avoid the dwindling of motivation after the first session of exercises, it can help in hiring a personal trainer to work on a tailored program specific to your body requirements.

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Getting a personal trainer, these days, can be quite economical as a number of health conscious people are understanding the need of employing a professional and health expert in advancing their personal health goals. With the help of a personal trainer, you will be able to understand the right technique of performing exercises while learning the correct structure of specific exercise methods. In addition, specific to your requirements, your daily fitness progression will be monitored under an expert eye that will further help in fast tracking your results.

Ideally, a professional trainer undertakes a complete health assessment that could include BMI index, strength abilities, cardio tests, code functionalities, and health questionnaires, range of motions, dietary queries and lifestyle examinations. These measurements are highly positive in identifying an individual’s requirements that might be needed to consider before building a structured schedule, such as corrective exercise to rehabilitate any current health condition.

More importantly, if you are a novice to exercise, a personal trainer can help you in staying motivated and can also keep you feel responsible and accountable for your exercise schedule.

Intermittently blending your exercise schedule with various forms of floor and machine exercises can not only  keep you stay interested in the exercise schedule but will also ensure that you achieve maximum results from the training. Although at first, it might be difficult to adapt or keep up to a customised exercise program in a matter of weeks it will become easier to follow it. Fitness trainers can also help in avoiding training plateau by constantly designing specific programs to challenge you in order to yield the right outcome.

In order to accomplish your exact health goals, it is important to choose and select the right health trainer. If you have clear objectives to be met such as losing additional weight, it can help in meeting and speaking with your potential fitness trainer to ensure that he/she has the necessary capabilities and expertise in the field of weight loss and dietary recommendations.

Overall, health results that you need to accomplish are basically waiting to be met by you, which lie on the other side of your comfort zone and given the right inducement, persuasion and inspiration by a personal trainer can ultimately be extremely helpful in reaching your health goals..

Carol is a full time writer with a background in medical journalism. She often writes articles related to health and obesity issues. Her particular interest includes on Pure Garcinia Cambogia Extract US, a weight loss product made from garcinia cambogia fruit.

Why Running Needs to be the Next Athletic Activity You Get Hooked On

Sweaty Betty Womens Running Gear

Runners are easy to look up to. They make running five miles in a day look like a walk in the park and the way they carry themselves so confidently looks mesmerizing, like they can conquer the world. The truth is you can be that way too. Anyone can with a little bit of perseverance and practice. Running is so much more than perfecting your mileage and minute mile. It’s about feeling fantastic about yourself, wearing some incredible ladies running gear from Sweaty Betty that you feel beautiful in, forming relationships with other men and women who share your passion for fitness, and striving towards a goal. Running is pretty fantastic once you set your mind to it.


You can Take Your Time to Work up to it

If you’re new to running you may only go a few miles a day or less every other day, for example. Starting slow and working yourself up to more and more mileage is key and is quite okay as you get used to the sport. If you don’t like to run this is especially important, because otherwise if you try to tackle too many miles and be fast all at once you’ll burn out. Learning how to love running doesn’t come overnight; it takes time to get used to a new athletic hobby that you’ll most likely learn to love.


You get to Wear Incredible Clothing

You may laugh out loud about this, but if you love fashion then why not incorporate it into your new workout venture? It’s inevitable that you’re going to sweat while running, but you can sweat while you’re in a pretty incredible outfit. Sweaty Betty has countless running accessories and ladies running gear in colors and pretty patterns that you’ll love. In particular, a ladies running jacket and tank are perfect to wear when you’re running during the winter. What you wear while you run should make running all the more fun, which is why modern and stylish womens running clothes are the way to go.


You can Form Lasting Friendships

If you’re the type of person who does better at running in groups, hop online and find running groups on Facebook or Meetup. Both sites may provide the type of people you need to meet in order to follow through on becoming a runner. Who knows — you may make lasting friendships and find yourself running half marathons in the future! First try a 5k before you tackle a half marathon, but if you work up to it you’ll find running isn’t so bad after all! In fact, by then running will be your favorite fitness addiction.


Staying Stress Free During the Height of Your Career


Landing a dream job is an exciting time in anyone’s life, but with any job comes stress. Stress can come from an overbearing co-worker or boss, working too many hours, not being able to reach deadlines, or because you’re not used to the demanding schedule yet. No matter what it may be, it’s important to learn how to manage your stress before it manages you. In any case a dream job is worth it, but if you start to sacrifice your health and are unhappy you may want to consider if it’s going to work out long term. Remember to set boundaries so that you stay happy and healthy. Here are some ways to stay stress free when you’re mixed up in the chaos of it all.


Be Direct yet Polite with Co-Workers

Communication is key when you’re working with a new boss and co-workers. Whether your job is remote or if it’s at an office, unless you communicate your concerns and frustrations constructively with the co-worker as they come up, it’s likely that these miscommunications will only get worse. To save you a lot of stress and anger, address issues that come up right away. By communicating both you and your boss or co-worker will learn how to work better together and hopefully will also learn one another’s personalities and working style.


Lean How to Manage Tension Headaches and Muscle Aches

When you’re stressed out it’s natural that your stress will get stored somewhere, such as your muscles or head. Stress can lead to headaches which can make work more challenging when you’re working on an assignment. Receive stress relief by investing in excellent products from Melt Method such as a soft body roller, hand and foot treatment, and a Melt Method kit that can help reduce your daily aches and pains. Who wants to experience pain when you have a ton of tasks to complete for your job?! Learning how to manage your stress naturally with pain treatments can help.


Get Enough Rest

When you’re at the height of your career getting enough rest may seem like the last thing on your mind, but the truth of the matter is if you don’t get rest everything else will be affected. Sleeping controls your concentration, how much you remember every day, and can affect serious things such as your driving skills and overall health. In addition a lack of sleep can cause you to gain weight and can also lead to depression. Make sure you’re getting at least 7-8 hours of sleep a night, and if that’s too much take some time off during your weekends to catch up on sleep. Your health depends on it!


Choose the Right Toning Workout for You


Losing weight is the main objective of a lot of people who join a gym or start a fitness regime, but when you’ve achieved that goal where do you go next? The best answer is to move on to a toning routine.

Plenty of weight loss exercises overlap with ones to get your body nice and toned but there is a difference between the two aims. Therefore there are things you should be doing differently to ensure your muscles become tight and defined. Create a workout tailored to you by taking note of the following advice.


Endurance workouts such as long runs or bike rides are good for losing weight but for toning interval exercises are the best. These are shorter but higher intensity exercises that actually save you time when working out.

On an exercise bike or treadmill alternate between short ten to twenty second bursts going all out and around 80 seconds at a comfortable pace for about 20 minutes in total. You can even do this outside, mixing sprinting in with a longer run or bike ride.


All weights use different muscles and work towards strengthening and therefore toning them. To be most efficient pick weight exercises that use more than one muscle at a time, such as squats and deadlifts. Mix your session up with two lower body weight exercises and three or four upper body ones, aiming for heavier weights with fewer repetitions as this leads to quicker fat burning and faster toning.

You don’t even need weights or to go to a gym for some effective toning exercises. Lunges and press-ups are excellent for working various arm muscles and your abs without using weights. Planks are good too and require little time or space to complete.


Your workout routine should be based on your current level of fitness. At least three times a week you need to be working out to see the difference in your tone, with two rest days. If you lead a busy life with little time to visit the gym then Fitness Warehouse has plenty of equipment you can use at home, from dumbbells to benches.

What you eat and drink has a big impact too as you need to be burning more calories than you take in to get toned at first. Eat enough for energy but cut out any extra fatty foods or do extra exercise to burn it off.


How to Mix up Your Cycling Workouts


Cycling is an excellent form of exercise as it involves strength, power and endurance and can be done inside or outdoors with the right equipment. However, constantly going for the same five or ten mile bike rides does not only get dull but you can soon lose some of the fitness benefits by sticking to the same routine.

For this reason it’s important to mix up your cycling workouts to keep things fresh, interesting and maximise your training routine. If you are a regular cycler then it’s good to do each of the following at least once a week with a rest day or two as well.

Endurance Rides

Depending on your fitness levels an endurance ride could be anywhere from 30 minutes upwards. The important thing is that you cycle continuously for the full time (not counting necessary stops due to traffic etc.). Stick to a pace that you are comfortable with so not to run out of steam straight away.

Longer rides are far more enjoyable done on a real bike outside, so plan your route so as not to overdo it. During winter using a gym exercise bike will work well to see your pace, and you can catch up on some TV or an audio book at the same time.

Tempo Sessions

As their name suggests, tempo sessions are done at a higher intensity. Again cycling continuously, aim for a faster pace but during a shorter time period. If you can manage an hour for an endurance ride spend around 25 minutes cycling at a constant fast speed that you can maintain for that time.

This will help increase your overall speed for longer rides and help you not tire as quickly when tackling steep hills or stepping it up during an endurance cycle.

Speed Sprints

The shortest but possibly most painful cycle workout is the sprint. You can do these on a bike outside, just ensure the way is clear, but it is best on an exercise bike indoors.

Cycle your fastest for 30 seconds then rest for 60 to 90 seconds and go again. Repeat this six times and as you improve start bumping up the time to 45 and 60 seconds sprints and repeat more often. This will increase your pace and power by getting your body used to lactic acid flowing through it. It may be tough at first but it will be rewarding in the end.


Strike a Pose, a Yoga Pose!


Disclosure ~ Compensation was provided by Stayfree via Mode Media.
All opinions expressed are 100% that of the author (Sheila) and are not indicative of the opinions of Stayfree.


I can’t remember when I first fell in love with yoga, but I know it was probably in my early 20’s.  I think I saw a tv commercial for some video program that was for yoga and I was sold.  Over the years (20 years or so), I have gone through many phases where I do yoga daily, and then times when I do it maybe once a week or so.   Even if I don’t find time to do it daily, I do use many of the moves daily to stretch out my body.   But, my favorite yoga is hot yoga.  I love love love sweating all the stress and toxins out of my body.    But, as most women know, we all have challenges we face when doing certain moves.  Not challenges doing the moves, but challenges with the clothing we wear and how things shift when we are in some of those moves.  And for me, I sometimes tend to twist certain ways where my bladder might not agree with me and if you know how thin yoga pants are, you know that nobody wants that.   Wearing a sanitary product isn’t always appealing when you have skin tight, thin, show everything, yoga pants on.  My solution, Stayfree® Ultra Thin liners.  Not only do they stay put, but they have Thermo Control® Technology that wicks moisture away.   So, when I am sweating and possibly leaking doing what I love, I have no worries.   I actually turned a friend of mine onto using Stayfree® at one of our hot yoga sessions.   She used to put toilet paper in her undies.  YIKES!  I can’t imagine.

Did you know yoga is great for depression?   I know this first hand, as I suffer with depression bad in the winter.  Being a Minnesota girl, the winters are long and dark and cold and I am not an outside person when it’s cold.  So, I like to get up early when it is still dark out and load a great workout on my laptop from Gaiam TV, and start my day off by striking a pose.   It stretches my body, helps me get my mind in the current day, and puts a smile on my face.

Strike a pose and let your stresses float away and start your day fresh.    Poses like Body Awareness, Child’s Pose, Cobra Pose, Bridge Pose, Mountain Pose, Warrior Pose, and Forward Fold. No matter the pose, just let your body slip into the movement and enjoy every breath you take while feeling your body give into the move.

Have you tried yoga?  Wanna give it a try?  If you purchase Stayfree® in stores or online between Jan 8th and March 12th, you can get a 30-day membership to My Yoga on Gaiam TV.    Easy, just purchase and upload an image of your receipt to redeem your free 30 day membership.  I have been using Gaiam TV for a while now and love it.  There are so many choices that a person can do a different yoga routine every day.

So now you have no excuse to not try yoga, right?  No worries about being comfortable as you can choose the Stayfree® product that is right for you, the yoga routine that fits your needs and let yourself just enjoy doing your body good.  Make sure to keep your Stayfree® of choice in your gym bag like I do. I never know when I might be in town and a friend might invite me to a hot yoga class.   I am always prepared.



Tell me your favorite yoga pose.

New year, new you! Yoga is an integral part of a healthy lifestyle and who better to lead the yoga-lution than you. Inspired by athletic wear, Stayfree® pads feature flexible layers that move with your body from child’s pose to side crow. Visit to find which product best fits you or visit our Facebook to learn more about our mission. Also, don’t forget to use your Stayfree® purchase to get a 30-Day membership to My Yoga on Gaiam TV and access FREE yoga classes online now through March 12!

Snowboarding or Skiing: Which Is Best for Fitness?


Snowboarding and skiing are two of the most popular winter sports with many overlapping similarities between them both. Up every snowy mountain you’ll find people arguing over which is better, cooler or more fun. If you’re thinking about trying one out you’re probably wondering which, if either, is best for improving your fitness.

It’s a close run thing and there isn’t much between them, but if you’re looking for a specific fitness benefit such as burning more calories or improving strength there is a slight difference. Either way a lot of the gear and equipment required is the same and available from High Octane Sports.

Muscles Worked

As your stance and movement is different for both sports there is a difference in the muscles used. Both involve core muscles for balance and skiing uses quadriceps and hamstrings when bending at the knee while snowboarding relies on them to get the board moving.

Snowboarding also maximizes use of your calves for turning and guiding the board and muscles in your feet and ankles more than skiing. A big difference is that skiing uses gluteal muscles a lot, for stabilizing other muscles and allowing flexion which is essential for steering your skis. Arms muscles are obviously used a lot more to control the poles in skiing too.

Calories Burned

The amount of calories you burn depends on various factors such as your height, weight and age along with the steepness of the slope, quality of snow and how fast you go. This makes it hard to determine which burns through more calories.

One study found that Alpine skiing burns about 500 calories an hour while snowboarding is fewer at 450 per hour. As it’s such a slim margin if you are already capable of snowboarding but just learning to ski it’s likely you’d get a better workout from snowboarding and vice-versa.

Injury Risk

Skiing has a higher risk of leg injuries, in particular ACL ruptures due to the stance and movement involved. Ankles sometimes suffer with snowboarding but that’s about it for the lower body.

Both have a risk of upper body injuries mainly due to busier slopes and the increased chance of knocking into other skiers, especially as better equipment makes everyone go faster. However, snowboarding has an extra risk as you’re more likely to fall on your front which can lead to broken wrists and collarbones, or your coccyx if you go down backwards.

Keep your Fitness on Track with Sears FitStudio

I participated in an Influencer Activation on behalf of Influence Central for Sears.
I received a promotional item to thank me for participating.


The most popular New Year’s resolutions are health related, including eating better, getting more exercise, and losing weight. People are often derailed from achieving their goals for numerous reasons. My issue is generally lack of focus. When it comes to resolutions that are long term, it’s best to determine the overall goal and then break it down into attainable steps. Sure I say I want to be more active, but without clearly defining specific goals, it’s much easier for my efforts to get sidetracked. My specific goals are to maintain 10,000 steps per day with an additional workout as often as I can but shooting for at least three times per week. With this defined, I can then rely on amazing resources like Sears FitStudio to keep me on track.

FitStudio is everything I need to tackle my resolution of being more active. After a quick sign up, FitStudio allows you to connect your apps and devices such as Fitbit and Jawbone – so you’re easily able to access all your fitness data in a single place. Visit the Goal Center to input your goals and how you’d like to track them. Track by number of workouts, calories burned, time, distance, and more. For mine I selected three workouts per week for four weeks, naming it “Complete 12 Workouts”. The goal then shows me how many workouts I have to finish, how many days are remaining in my goal, and other factors. I then have the option to create a new goal, extend it, or delete it. When I use an app or device that I’ve added to FitStudio, it automatically tracks the workout. Alternatively, I can add them in manually. At a glance, I can see all workouts from the week, month, or year.

A feature on FitStudio that is extremely helpful is the Workout Center. I know I want to work out, but I don’t always know which exercises I should do and sometimes I might need assistance on how to do those I choose. This section of FitStudio shows individual exercises and how to do each which detailed instructions. Or there are pre-set workouts and programs like The Busy Mom Workout or bunch of targeted workouts that focus on specific areas. All of which have me working up a sweat. There are also challenges where you can compete against yourself or head to head against other people. Check out the video challenges to learn more. FitStudio also offers reviews on equipment such as treadmills, ellipticals, and exercise cycles. Read the good, the bad, the ugly. Each is given a FitStudio score based on performance, features, value and other criteria.

By far my favorite feature of FitStudio are the rewards. Yes, I’m rewarding myself by being more active and in turn being healthy. But how about something a little more tangible? FitStudio gives you points that are then redeemed for savings at Sears and Kmart. Earning for exercising? Yes, please! You get 2,000 points for signing up, 2,000 for completing your profile, and 1,000 for connecting a device. #Achieve15 is an easy way to earn 1,500 points by walking/running 15 miles or burning 1,500 calories! That’s an easy way to start earning. You’re then rewarded with points for each fitness activity and social activity! Burn calories? Earn points! Share your progress? Earn points! I’m all for positive reinforcement, especially when it comes in the form of shopping.

You do need to be a Sears Shop Your Way member in order to earn points, but that’s an easy sign up and totally worth it. Shop Your Way members who are registered users of FitStudio earn Shop Your Way points when they complete a qualifying activity as described in the activity description. The amount of points available for completing a qualifying activity vary. There may be limits to the amount of times a qualifying activity can be completed to earn points. There are many other perks to being a Shop Your Way member too.

Make sure to check them out on Facebook and Twitter also.

How can FitStudio keep you on track?