What is leg day?

While many people are mixing it up doing Total Body Blast HIIT or Glute Building Circuits or other fitness trends. There is something to be said by grouping your workout routine by muscle group. It’s a technique that is popular with bodybuilders for many reasons.

The goal of a Body Builder is to build muscle and look symmetrical it’s more than just a muscle defined tanned physique. There is a purpose to the training. To target muscle groups and their weakness aesthetically is what the term Leg Day came from. In your workout routine on Leg Day you are focusing on just that the lower limbs of your body.

Leg Muscle Group

Usually broken up into several parts:

Quads
Hamstrings
Adductors
Abductors
Glutes
Calves

These are the focus on leg days. Depending on how your periodize your workout that can also be broken up into their separate days or groups. It is common to see Antagonist muscles (muscles that work opposite of each other) group together; such as Quads and Hamstrings. You also see Synergistic muscles too (muscles that work together) Such as Hamstrings and Glutes. It really depends on your goals and what you are trying to build aesthetically. Targeting these muscles on specific days allows people to track their progress and specifically train areas they feel weak.

Two Leg Day Workouts

Today I am sharing two of my favorite Leg Day Splits and a workout to target these muscles. Progressing your weight as your body adapts to the load and resistance will help you to gain muscles in these areas.

If you don’t challenge your body, you won’t change despite how often you hit each muscle. Your body needs to adapt to stress to change so make sure that you are challenging yourself a little further each workout either with reps, the speed of reps or the weight that you use to do the exercise.

How to build leg muscles?

There are various ways to cause Hypertrophy in muscles when I train my clients I prefer super and triple sets because you can get a lot done in little time.

Circuits are also a great way to challenge yourself these workouts can be done both ways a continual circuit where you are moving from one exercise to the next without rest until the end. Most people prefer circuits because it makes them feel like they are getting the workout they typically expect. Most people are looking for a heart pumping, sweat inducing, breathless panting and a circuit with high effort can achieve all of those things.

I also use supersets or triple sets where you group two or three workouts together with little rest in between exercise and a break between sets. You can get a lot done with Supersets and challenge yourself depending on how they are grouped.

Leg Day 1- Super Sets

Quads, Hamstrings, and Calves

Each Exercise 3 sets with 10-12 reps each exercise

Step Ups on Bench (Targets Quads, Hamstrings, and Calves)
Suitcase Squats (Targets Quads)
Deficit Curtsy Squat (Targets Quads and Hamstrings)
Barbell Split Squats (Targets Quads, Hamstrings, and Calves)
Box Jumps (Targets Quads and Calves)
Barbell Tippy Toe Walks (Targets Quads, Hamstrings, and Calves)

Leg Day 1 Circuit

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

Leg Day 2- Super Set

Adductors, Abductors, and Glutes

Each Exercise 3 sets with 10-12 reps each exercise

Banded Crossover Donkey Kicks (Targets Adductors, Abductors, and Glutes)
Cable Kickbacks (Glutes)
Sumo Squat (Targets Adductors)
Pulse Tippy Toe Lifts (Targets Adductors, Abductors, Calves and Glutes)
Romanian Deadlifts (Targets Glutes and Hamstrings)
Barbell Banded Hip Thrusters (Targets Adductors, Abductors, and Glutes)

Leg Day 2- Circuit

Adductors, Abductors, and Glutes

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

Banded Crossover Donkey Kicks
Cable Machine Kickbacks
Hip Abductors with Cables
Cable Hip Adductors
Deadlifts
Barbell Hip Thrusters

Working Leg Day into your Schedule

When targeting muscles, I prefer to begin my week with a Leg Day and finish it with a Leg Day!

You can add a third Leg Day in the routine but make sure if you are lifting heavy that you don’t hit the same muscle group day after day. You can cause muscle fatigue or overtrain which will cause other setbacks that will not help you reach your goal. I like to split my leg days up with Upper Body days in between for example;

A Sample Workout Schedule:

Monday- Leg Day 1

Tuesday Upper Body 1

Wednesday Leg Day 2, Conditioning or Rest Day

Thursday Upper Body 2

Friday Leg Day 2 or 3 (Depending on if you did conditioning)

Saturday Conditioning

Sunday Rest

It really is up to you and what your body can tolerate but make sure that you are working smarter and not harder so that you can get your desired lean legs quickly.

Do you work on just one muscle group at a time or do you like to mix it up?

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Lemon Protein Mug Cake

by De

Updated: January 10, 2021

10 Comments

If you love Lemons you will love this Lemon Protein Mug Cake! I love lemon! I have so many Lemon Recipes on my blog it has to be kind of apparent. For the last three years, I have asked for a Meyer’s Lemon Tree for my Birthday to no avail maybe this will be the year I get it-hint hint fam! But even if I don’t fresh lemons will always be in my kitchen available to make a yummy treat and so many other benefits!

Lemon water is a popular fitness trend but do you know why?

Benefits of Lemons you may not have heard

There are lots of benefits to lemons but here are a few that people don’t often mention:

1.Great for Digestion-

That’s why the Lemon Water Trend began in America we are always looking for a solution to our digestive issues. According to Fox News Health, About 74% of Americans experience daily Gastrointestinal Discomfort. Some people are now looking for natural remedies and adding lemon- even if it’s in the form of Lemon Water to your diet can help aid your digestion.1 Lemons are an excellent source of soluble fiber which especially in the form of pectin which is a soluble fiber that helps slow down the digestion of sugar and starches meanwhile reducing your blood sugar levels. You need to ingest a lot of lemon pulp and skin to get the fiber benefits lemons to offer. That is why most people use juiced lemon to help increase their lemon pulp intake. Although, that is the theory most people don’t juice the required amount of lemons to help improve gut health if they did they would help with their digestion.

2. Great Anemia protection-

Any fruit that contains Vitamin C and Citric Acid is a great addition to someone who is trying to absorb iron that occurs in plant foods. Helping people absorb more iron from their foods can be helpful for those who are Iron deficient. Veggies rich in Iron like Kale, Greens, Broccoli coupled with lemons can be a powerhouse in getting helping with iron absorption from plants instead of animal sources of iron.

Adding more lemon to your diet will help you get the absorption from plant sources that is harder for us to absorb than animal sources of iron. Helping add protection against anemia.

3. Great to prevent kidney stones-

According to News Medical Life Science, “They noted that there was an over four times rise of kidney stones among women and the incidence had doubled among men over these three decades.” Mostly because of the overprocessed American diet and our body and the lack of water and overconsumption of oxalates in our foods. 2

Lemons are a great natural remedy for chronic kidney stones. Studies have concluded that the high levels of citric acid found in lemons help to increase urine volume and pH which makes it less likely for kidney stones to form.3 Consuming a minimum of half a cup of lemon juice daily can have these positive preventative effects on kidney stones.4

4. Great for weight loss

This is probably the most common reason I found people drinking lemon water because they believe it helps them lose weight. It does but not to the extent that you think. Studies have revealed Lemons have polyphenols (which I have written about before) that helps you lose weight but a healthy diet and exercise is necessary to achieve quantifiable results. 5

5. Great for your teeth

Studies have shown, The chemical properties of lemon are great for tooth pain, cleaning and cleaning your mouth naturally. Seek a toothpaste with lemon in it or add a drop to your mouthwash routine. It’s great to eliminate the bacteria in your mouth and neutralizes bad breath.

6. Great for Internal Bleeding

This is something that really surprised me in my research. Lemons contain antiseptic and coagulant effects that have helped stop internal bleeding. Some people use it as a remedy for things like nosebleeds because of the coagulant effect. Put some lemon juice on a cotton ball and apply to a nosebleed and watch it magically stop.

7. Soothes Respiratory Disorders

Lemons are a rich source of Vitamin C which makes them great to combat respiratory issues and breathing problems. Drinking lemon juice in water, diffusing Lemon essential oils can help assist with breathing and respiratory disorders.

Not only does lemon have all these and so many more benefits but they taste great too! Give this 90-second mug cake a try next time you are looking for a delicious lemon treat.

Were there any facts that surprised you about lemons?

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Lemon Protein Mug Cake

Ingredients
1 Tbsp of Almond Flour
1 1/2 Tbsp of NOW FOODS Creamy Vanilla Pea Protein Powder
1-2 Tbsp of NOWFOODS Monk Fruit Sweetener (Sweetened to preference)
1/4 tsp baking powder
1/4 tsp baking soda
1/2-1 tsp Lemon Zest
1 tsp of Lemon Juice
1 Tbsp of Bob's Mills Egg Replacer + 2 Tbsp of Water; let sit
1 Tbsp of Dairy Free Milk (Almond, Coconut,Cashew or whatever you choose)
1/8 tsp of Lemon Extract (go easy)

Icing
1 Tbsp Coconut Infusions™ Non-Dairy Butter Flavor, Organic Cold
1 Tbsp Non Dairy Milk (Almond, Coconut, Cashew or whatever you choose)
1 Tbsp Organic Monk Fruit Extract Powder
1/2 tsp of Lemon Juice

Instructions
Grease Ramekin or Coffee Mug with coconut oil
Mix all ingredients
Pour into Ramekin or Coffee Mug
Microwave for ~90 Seconds
Icing
Whisk all ingredients together until form icing and drizzle on mug cake
Schema/Recipe SEO Data Markup by Yummly Rich Recipes
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https://faithfueledmoms.com/lemon-protein-mug-cake/
Copyright 2016 De Bolton Enterprises, All Rights Reserved

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Celebrating this Birthday with a Champagne Toast

by De

Updated: August 16, 2018

27 Comments

Celebrating this Birthday with a Champagne Toast

This summer has been pretty extraordinary and I believe the cause for cheers! I can’t think of a better way to end it than a champagne toast for my 36^th birthday. I have gained so much in the past year things that I have prayed for and to see how they have unfolded has been short of fantastic. My thirty-fifth year I had so many first times.

My First Time Hiking

I went hiking for the first time. It was nothing that I had imagined it to be and such an amazing experience I ended up going twice. Live Life on Purpose Today Beginners hiking trip was a great first-time experience. I was guided up Bear Mountain in New York by Adventure for the Soul Retreats and Events founder Bettina Peets and walked through experience by Kawanzaa King.

I hate to admit it, but it was so much fun exploring and navigating the mountain. By the end of the 3.9-mile hike, I just wanted to get in the car and drive-“What a hike?” My hips, feet and everything hurt and it was another humbling experience that I am not as in shape as I thought.

I plan on doing more hiking this year I am taking a trip out west to see the beauty America has to offer, and I need to be ready to hike,On my trip. Until I go West I plan on hiking and exploring the East Coast more this year.

My First Figure Competition

I achieved a lifelong dream of competing in a Figure Competition which deserved a toast this year. It was the scariest thing I have done yet it empowered me more than I could imagine. It taught me to do the things I want to do despite the naysayers. The competition taught me that I could have self-control, commitment, and dedication. And that moment I took that first strut on stage will never be forgotten. It taught me to celebrate the things I do-win or lose. And not compare myself to others. I had lots of gainz both physically and mentally from experience.

Setbacks this year

There were also some setbacks this year. My first significant injury had me down and out for the first few months of the year. It taught me to appreciate what my body can do and to test my limits. It strengthened my faith even more with days of disappointments and unplanned events. Being put on your butt for a few months is a great way to reset and assess your life. I did too much before was busy being busy. This year I want to be intentional with my life and not feel the need to do so much.

Be Present this Year

I have also watched my little divas grow so much this year and left the Mom of Tween and battling through the Mom of Teen stage of life. I am not sure how older parents deal with these teenagers, but I am grateful for my youth.

My oldest has had me on my toes this year, and as we prepare for high school. It has dawned on me that I only have four more years with my baby before she takes on the world. I will never get these days back, so I am celebrating all the moments, big and small. So there are some things that I am going to do differently this year.

While my big one is going to Highschool my baby is on her way to PreSchool. This Mama needs to be present and hold on to every second. Enjoy life and make time for those that I love.

So these are 7 things that I am doing for my 36th year!

I am not competing in a Figure Competition this year. Although, I loved the experience it took to much time, money and social time with friends.
Doing more things that intrigue me. For too long I tested the waters or just waited for the right time to do things. I plan on just doing more and expecting less this year.
Making moments count. Especially with my daughters. I want them to remember moments and not things. I plan on being more present for the people around me and jumping in with the crowd rather than watching it which I tend to do when overwhelmed.
Spending time with friends. I have a few fantastic friends that I have not spent as much time as I would like because I have let life get in the way. This year I am going to make more time for those people in my life.
Celebrating the small things. I feel like we are too busy commiserating and sweating the small stuff why not celebrate the small stuff.
Counting the gainz, not the days. When training to compete, it’s a countdown of the days until your competition. I am changing my motivation to getting stronger in the gym, not a certain date to get too.
It’s been a colossal mind-shift but it’s helping me to get back to enjoying my gym time and not feeling pressure.
Poppin’ Bottles and Sharing the love. Say what? Something else that motivated me last year is to help other women not only in fitness but in all areas. Support other women are working hard to achieve their dream.

I am excited to be able to share with you a new Athleisure line from Fit and Flirty. Anna opened her online store on August 15^th, and she has some adorable tanks and shirts that celebrate the finer things in life.

Fit and Flirty tanks are really comfortable, soft and have fun messages and different styles. I love the cap sleeves muscle tanks too. I am celebrating with a virtual toast to Anna for following her vision and launching her new Champagne Athleisure line.

So raise your glass with me and let’s celebrate! Cheers to a New Year a life, new opportunities, and new gainz in all areas of life, new business openings, the new perspective, a new year for me to learn to grow and get a little bit older!

If you like my tank and looking for something different in your workout tanks check out FITANDFLIRTY for tanks like mine in other colors or other fun athleisure you can get Buy One Get One 50% off this week or (maybe a birthday gift for me); it’s August 30th in case you were wondering wink wink.

I got a small and it fits perfect just in case you were wondering no upsizing needed. You can also use discount code SWEATPINK17 for 15% off any other time!

This post is sponsored by Fit & Flirty partnered with Fit Approach. I love the tank, but if I didn’t, I would tell you also my full disclosure policy here.

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Safer Skincare with Everclen

by De

Updated: August 12, 2018

10 Comments

Cleaning Up my Skincare

I have been looking for safer skincare since I have found out that I have a wheat allergy. Since knowing what has been affecting my hyperpigmentation. I have been on a mission to have clear skin the natural way. I don’t need a mask, treatment anything I want to improve my skin without Toxic Chemicals. My diet alone has made a vast improvement. Living wheat free, mostly dairy free (I still love Cheese, and Vegan Cheese doesn’t have the variety for my passion for yummy gourmet cheese, and I need to detox, seriously). Wasn’t it till I had watched a documentary on Whats up with wheat? It was eye-opening, and I suggest that you check it out if you are wondering why this Gluten-Intolerance, Wheat Allergy is becoming an epidemic.

Wheat affecting my skin too

I learned a lot about digestion and gut health but what shocked me was that we produce so much wheat in America that we are putting it in everything and that includes skincare and hygienic products. Have you ever notice skincare labeled “wheat-free?” I didn’t until I found out that it is in our skincare products and yes, it’s not a given that is wheat-free. Wheat is in so many products that American’s consume and if you have an allergy like me the products I eat and use on a daily basis can be making me sick and symptoms that I have been dealing with for over eight years can be irritated or worse.

What’s in that?

My new concern of “What’s in everything?” I found Everclen which has been a God sent for my skin! I have been using the toner, lotion and eye cream along with Black Soap for a cleanser. It has dramatically improved the look and feel of my skin.

The Never List

Now, I am doing my research on this allergy-friendly skincare.

In the past when I explored the Toxic Intake affecting weight loss I wrote about the American Standards and protection or lack thereof when it comes to skincare. It’s nice that they’re skincare companies that despite what the law allows are taking extra precautions to protect their customers. I appreciate the effort so that I don’t have to add another concern such as which of the 1500 chemicals are in my lotion that I put on my skin and takes less than 20 seconds to be absorbed into my bloodstream.

beautycounterchallenge

What did I think?

I love the lotion my skin feels hydrated without feeling greasy or caked on. Since I workout almost daily I look for a facial moisturizer light and doesn’t clog my pores. My skin also had no flare ups while on the product.

The toner which is what I used first after I cleanse my face and post workout. It is refreshing and the perfect cool blast I need after gettting all sweaty with my workouts.

The eye cream was something that I particularly like because of my seasonal allergies, lack of sleep and although I hate to admit it age. I have bags it’s a lovely gift from my mother. Never thought about using eye cream until recently.

This stuff is fantastic even when I was dead tired there was a very noticeable difference!! I have entirely adopted Everclen for my new skincare line. It has no perfumes that would irritate your skin, and it is so light compared to other skincare products that I have tried. My teen daughter also uses it, and she has extremely sensitive skin even some hypoallergenic products irritate.

Ever since I have found Everclen, I feel that I am using a product that won’t harm me in the future. It’s safe and gentle enough for the most sensitive skin and the essential thing in skincare is that it works. This is one of those shouting from the rooftops because I love this product so much!

Being confident without makeup is something that I have never had before but nowadays I opt for no makeup versus covering up my dark spots, and that is all because of my new skin routine with Everclen.

Are you looking for a skincare line? Have you ever heard of Everclen?

This post was written in partnership with Moms Meet and Home Health. Although, this is a sponsored post but my thoughts and opinions are my own. My Full Disclosure Policy

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Protein Pancakes

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What is Leg Day?

What is leg day?

Leg Muscle Group

Two Leg Day Workouts

How to build leg muscles?

Leg Day 1- Super Sets

Leg Day 1 Circuit

Leg Day 2- Super Set

Adductors, Abductors, and Glutes

Leg Day 2- Circuit

Working Leg Day into your Schedule

A Sample Workout Schedule:

Like this:

Lemon Protein Mug Cake

Benefits of Lemons you may not have heard

1.Great for Digestion-

2. Great Anemia protection-

3. Great to prevent kidney stones-

4. Great for weight loss

5. Great for your teeth

6. Great for Internal Bleeding

7. Soothes Respiratory Disorders

Like this:

Celebrating this Birthday with a Champagne Toast

Celebrating this Birthday with a Champagne Toast

My First Time Hiking

My First Figure Competition

Setbacks this year

Be Present this Year

So these are 7 things that I am doing for my 36th year!

Like this:

Safer Skincare with Everclen

Cleaning Up my Skincare

Wheat affecting my skin too

What’s in that?

The Never List

What did I think?

Like this: