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STAYING FIT OVER 40

PILATES INSPIRED HOME WORKOUTS & MEAL PLANS

Category: Workouts (page 1 of 2)

4 Functional Fitness Moves To Strengthen & Tone Your Legs

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So what exactly is functional fitness? Well, it’s a popular term that’s been used to describe anything from balancing on a Bosu ball to training for a sport specific event or certain movements that can help us all age gracefully.

Functional fitness is  training that replicates movements we do in everyday life to help us develop balance and improve our stability and mobility so that we can move better and more efficiently without injury and develop muscles that are needed to stay active doing the things we love to do!

Functional fitness is training that uses compound exercises and moves your body in every plane of motion. We can use body weight, add dumbbells to add resistance without having to rely on equipment that essentially does the supporting for you.

Here’s 4 Functional Fitness Moves To Keep Your Legs Strong & Looking Toned

For best results, do each move 10-15 reps for 2-3 sets. You can also add resistance by holding a dumbbell.

These 4 moves also work great as a Tabata if you are short on time. A tabata is 20 seconds of work followed by 10 seconds of rest. Repeat for a total of 8 rounds and rest. Repeat 2-3 times.

1. Lunge to squat right- Functional training lower body exercises should correct imbalances and strengthen your body so you can move better in everyday life. The lunge to squat is one of my favorite moves to strengthen your legs and core while improving your balance and forcing each leg to work independently.

2. Lunge to squat left- When you lunge back, be sure to keep both feet and knees pointing forward, with the front knee sitting at 90′ over the foot. While squatting to the side try to sit your butt back, keep your weight equal down through both heels, and look forward so not to bend at the waist.

3. Skaters- Leap with as much power, pushing off through the hips, as you can. To advance this move you can reach down and touch the floor. If your knees are a problem, stepping side to side with feet and knees forward is an easier option while still targeting the legs and butt.

4. Pop squats- Start down in a squat and pop up with your feet together. Modify by stepping in one foot at a time. This is a great move to build power & strength in your glutes while getting your heart rate up and your body burning fat.


By adding in a few of these functional training lower body exercises to your current workout routine, you can help develop functional leg strength and mobility in every plane of motion. This not only helps your legs look great, but will translate to feeling and moving better in everyday life!

PS. Don’t forget that exercise & eating well go hand in hand.
And one of the easiest ways to improve your health and reduce joint inflammation and pain is to include antioxidants & healthy fats into your diet.
My 9 BEST Summer Salad Recipe Pack is full of fresh fruits, fiber, leafy greens and healthy fats!
Download your FREE Summer Salad Recipe Pack HERE!

Enjoy!
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4 Glute Activation Exercises For A Stronger Core

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Why We Need Glute Activation And Not Just More Squats. You might be thinking, “Well, I squat during my workouts – aren’t I activating my glutes?”

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A Beginners Guide To A Strong Core *(video included)*

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Strengthening our core is especially important to avoid falls, maintain our balance and be able to function at our best.
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Stretching For Happy, Healthy, Joints!

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seated-pigeonWhether you need to reduce STRESS, relieve ACHY joints, or IMPROVE your game stretching will help! Do these exercises weekly to notice the difference just one week can make! Continue reading

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FIT in 15- 5 Different Workouts To Slim & Sculpt

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bicep-curlHave you ever felt exhausted just thinking about your workout? Well fear not! Before you know it these FIT in 15 workouts will be finished and you can get on with your day! Continue reading

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5 Day Fat Burning HIIT Yogalates Challenge

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Here’s a HIIT  Yogalates workout to strengthen, tone and make you sweat! With a couple Tabata’s thrown in you will keep your heart rate up throughout the workout and get a BIG calorie burn.  Modify the moves to make them yours and have a great workout! Continue reading

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5 Day Tabata Fitness Challenge To Kick Start A Strong You!

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Get motivated and back at it with this 5 Day Fitness Challenge! Start today or start tomorrow wherever you may be. Continue reading

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Bodyweight HIIT Yogalates

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Here’s my 5 Day December Fitness Challenge all rolled into one 40 minute workout. It’s a combination of Tabata’s, Yoga, and Pilates moves which will give you a fat burning workout and a great stretch! Continue reading

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10 Pilates Moves To Wake Up Your Glutes (video included)

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buttinjeansStrengthening our glutes is a pretty popular topic right now. We all would prefer to have a nice tight toned tush over a couple of pancakes right? But  equally important is the role strong glutes play in maintaining our posture, eliminating back pain, and allowing us to function at our best as we age. Continue reading

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Holiday Maintain Vs. Holiday Gain

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20161201_130425The holidays can be crazy busy  and quite often stressful which is one more good reason to stick to your routine and carve out time for yourself. They also aren’t the best time for setting weight loss goals or making huge gains at the gym. They are however a perfect time to go into “maintenance mode” instead of gain mode! Continue reading

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