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Charlotte Brigham,

Charlotte Brigham,MBA Broker, MBA Broker, 512-423-5707 CharBrigham@Gmail.com

512-423-5707

Workout Day 1 Workout

CharBrigham@gmail.com Your Downtown Condo Expert Realize your Dreams of Downtown Living Today!

Strength training

Balance Core drills

Body Weight Squats (3 sets of 20) Be sure to have great form; never let your knees go over your toes.

High Kicks (1 set of 10) Opposite arm to opposite leg. Try to kick your hands with your feet.

Bicep Curls (3 sets of 18) Use low weight with high reps. Tone it up!

Side Shuffles or Sideways Walks (1 set of 6) Lead with left leg for six and then right leg for six.

Step-Ups (3 sets of 20, 10 each leg) The key is to get your heart rate up. Burn those calories.

One Leg Stand (1 set of 20 seconds) Stand on each leg for twenty seconds. Focus on lasting the entire time.

Push-Ups (3 sets of 15) If you need to do modified push-ups (on your knees), go ahead; as you get stronger, add more and do regular push-ups.

Warm-Up 1.5 or 2-mile walk

Planks (2 sets, 45 seconds to 1 minute) Remember to hold great form.

side, and fully extend through the movement. Stretch after your workout!

Day 2 Workout

Triceps Extension (3 sets of 18) Keep elbow tight to the

Perform strength training exercises at least twice a week. Regular strength training can help you reduce body fat, strengthen your muscles, and more efficiently burn calories. Using free weights and/or resistance tubing is the best way to tone up those areas you love to hate. Remember to choose a weight or resistance level heavy enough to fatigue your muscles after 12 repetitions. Gradually increase the resistance level as you get stronger. Stretching is very important as it helps improve flexibility. If you just can’t make yourself do simple stretches at home, try a yoga class once or twice a week. Yoga is especially good because it will also help you improve balance, which can prevent injuries from slips and spills down the line. I know that the last thing you want to do is linger in the gym after a tough workout, but it’s best to stretch when your muscles are warm and more receptive to improving flexibility.

I highly recommend Pilates or yoga.

Day 3 Workout

Enjoy Seamless Living in the Greens at River Place! Live the River Place Lifestyle of Golf, Tennis, Fitness and Swim at the Greens at River Place! This Fredrick HarrisBuilt Residence is Located at the Back of the Neighborhood and offers Privacy, as well as Greenbelt and Golf Course Views. Acclaimed Vandegrift High School and Four Points Middle School.

K

Play tennis with friends or go for a long walk.

This is a basic idea of a workout routine to follow. Please consult with a trainer to make sure your form for every exercise is being done correctly. You can always add more as you go.

Increase your stability and balance. Balancing exercises will improve overall stability and can help prevent falls. Try simple exercises, such as standing on one leg, high-kicks, and sideways walking. In addition to yoga, activities such as Pilates and tai chi can also improve your stability and balance.

Growing older happens to all of us, but don’t grow older passively! Go into menopause prepared and ready to fight back. Be the strongest, healthiest version of yourself possible. As they say, age is just a number, and menopause is just a phase that passes. Fitness can last forever.

Karen Knight D.D.S.

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