Bust your butt and work them LEGS!

I've been noticing the various benefits that my body has been reaping in from a good leg work out. My lower back is feeling stronger than ever (still some aches and pains through the sciatics), my core and stability is more on point, my movements are more swift and quicker, my legs are able to carry me further when I go long distance running (managed a 15km run last night) and my whole body in general is feeling 'iron-like' - hahaha I am unstoppable!!

"'When you work your legs you're essentially working the entire body. When performing a set of a compund lower body exercise.Take the squat, leg press or deadlift exercises for example; just think of how many muscles you're contracting throughout your body, other than your legs. Even if they are only being isometrically contracted (i.e. flexed but not moving), these other muscle groups receive enough mucles fibre stimulation for enhanced size and strength development".  - Body Building

I have laid out some simple leg exercises that you can execute at home.

Back Squat

This multi-joint exercise is a great foundation exercise for building overall power and strength.

Compound exercise - it directly works the gluteals, quadriceps and hamstrings. Isometrically contracts all other parts of the body.


No No's:

• Do not round your back or lean forward.
• Don't allow your head to look down and your knees to turn in.

Barbel Front Squat

Similar to the back squat, however, as the 

weight is on the front of your shoulders it

demands a more upright body posture. This

places more emphasis on your quads and 

core.

No No's:

• Do not allow your heels to lift off the floor
• Do not drop your elbows or let them touch

your knees at the bottom of the lift.

• Never sacrifice good technique by overloading

with weights.

Bulgarian Dumbbell Split Squat

This exercise is valuable for hip mobility, balance and good shoulder posture as well as strength in your quads and gluts. By holding dumbbells it gives you a lower centre of gravity and improves stability.

Focus and concentrate on your gaze level and do not bend your back.

Overhead Barbell Lunge

Lateral Lunge

This movement works the whole body. It is excellent for developing strength and power.

Be gone!! inner wobbly things of DEATH!!!

When performed correctly you'll be able to feel that bitey/painful sensation when you push up through your heels. 

You can start without the weights and progress up to the desired weight

There are so many different leg workouts, but now that you have a general idea get on pumping!!!

Remember to keep that core activated...AT ALL TIMES!!!!

What's all the fuss about?

Oh gosh!!! what a week of hell it's been!!

This bulk phase has been really screwing with my mind and emotional state.

All this eating, eating, eating and MORE EATING!!! only makes me feel like I'm getting bigger...BALLOONING!! popping out of this universe!!

gahhh someone just yoink my brains out so I don't think, just do!

So this week was a bit of a downer yes the whole version of; the world is against me, I'll never see the light at the end of the tunnel, blah blah bull cr*p.....

I got through all my workouts and all my eating but my motivation and positivity was missing....During my training sessions I wasn't all hyper and high, full of joy as I usually would be. I was just there because I knew I had to do it. So I did.

Every meal I ate, I was assessing and obsessing how many calories was in each bite and if my body would just lose more if I didn't eat this extra meal.....So many times this week I was close to just giving up and reverting back to the old days of not eating - the cowardly escape.

I think what I forgot about this week is patience and faith and trust in myself - my two major problems.....

I train and train and I just want it now! and when it doesn't I convince myself that it will never happen. That's when I lose the faith and believe that it won't happen eventually.

I just have to trust that it will happen so long as I keep putting in that 150% ..FOCUS!!!

On the brighter side all this heavy lifting and food loading has definitely given my muscles a pump! They aren't lean because that isn't the focus of this phase but boy oh boy I feel like I could take out a couple of *I probably shouldn't write what I was about to write* haha...

Anyway so today was my check in day (EXTREMELY APPREHENSIVE, almost cancelled) but thank goodness! I maintained in size despite eating over my maintenance calorie intake.(Hopefully it's all going to my muscles) I'm extremely happy with this!! From eating only 800 calories a day to 1900 I think that's an achievement on it's own. *A pat on the back for me*

This week I'm going to try and disconnect a little with my brain as it tends to screw me up a tad =S Focus on what's in the plan and take it

Recipe of the week - Quinoa Salad

Just a quickie before I head out for a training session.

Another quick and easy recipe! 

Quinoa tuna bean salad with grilled veggies, drzzled with balsamic vinegar and olive oil. 

Click here to find out the health benefits of 'quinoa'

Pre mix shot

Post mix shot

Ingredients

• Quinoa - 1/2 cup (cooked)
• Dried Anchovies
• Veggies (any of your choice)
• Tuna in Springwater (1 x small tin)
• Beans (I used kidney)
• Balsamic Vinegar
• Extra Virgin Olive Oil

Method;

Step 1. 

Create a broth using the dried anchovies - you can use chicken stock, vegetable stock, beef stock, etc I've decided to create an anchovy broth as my protein is seafood. 

Step 2. 

Cook the quinoa seeds in the broth - 1 part quinoa seeds to 3 part broth.

Bring to a boil and then let it simmer for 15mins with the lid on. 

Step 3. 

Grill your vegetables on a non stick pan - I've used red and green capsicum, zucchini, mushrooms and carrots. 

Step 4. Combine the tuna, beans, grilled vegetables and quinoa. Then drizzle with balsamic vinegar and olive oil.

Step 5.

EAT!