Thursday, March 14, 2019

Leg workouts - Quad burners

Leg workouts are my fave workouts!  I love creating a nice burn for the lower body.  If you take my Yoga Sculpt class, you know that it is the case.  I know my home gym looks a little like a dungeon, but its gets the job done, and I love it.  Check out my At Home Workout Essentials Post for some of the equipment I have.  You may notice the treadmill in the background. This is a brand new purchase that has been a game changer, and I will be blogging about soon.

Kneeling Squats will get your quads burning. Adding some weight can intensify this exercise more.  I am using 2, 12 pound dumbbells here.  Challenge yourself by not letting your booty touch your heels.

Standing Pistol Squats with a small range of motion is a good way to get your legs warmed up and ready for full, down pistol squats.  I add a weight (12 pounds) to create more tension.  Listen to your body to determine your range of motion and how far to go down.  Anything you can do with this exercise is challenging and builds major quad strength.  Keep a small bend if your standing leg so you don't lock out at the top.

On to Rolling Pistol Squats, which I am obsessed with right now.  They are sooo hard, and this may have taken a few video attempts.  Don't be hard on yourself if you have to use a hand to get yourself up and need some support, I promise I do too! I like adding in a little roll to give you some momentum to get up.  You can also have a bench, or a block nearby to assist you and help you up. I love these because its so rewarding when you actually get all the way up without falling over. 😂

Kneeling Squats with weights: 3 sets of 20
Standing Small Range Pistols: 3 sets of 8 each leg
Rolling Pistols: 3 sets of 5 each legs.

Hope you enjoy getting your quad burn on!

Sunday, March 3, 2019

Wanu Water: Get Your Fiber On!

Pants + Top


I recently received a box of Wanu water to try, and I am in love!!!! I saw this flavored water, full of fiber, on Instagram and thought it was genius! Y'all know by now that I believe having a high fiber diet can lead you to success (check out my F-Factor post). Wanu water is an easy way to get 6 grams of fiber in quickly, with limited calories and great taste!

Some benefits of Wanu water:

B1, B3, B5, B6, B12 vitamins for energy!
Vitamin E
Vitamin K (important for bone health)
Folic Acid
Biotin: great for hair and nails
FIBER!!!! 6 grams per bottle

Also important to note, that there is ZERO sugar, 2 carbs, and only 20 calories per bottle.

My favorite time to drink this water has been in the morning on my way to work, especially if I haven’t gotten a good amount of fiber in for breakfast. I also love drinking one in the afternoon around 2 - 3 p.m. I find that the hardest time to stay away from snacking is from the time I get home, until dinner time. Wanu water really helped curb my appetite and gave me a sense of fullness.

Have I mentioned that these are delicious?! I am trying to decide on my favorite flavor, but honestly, I like all of them. I even liked the peach flavor, and I am not usually a peach person. I think the Kiwi, and the Blueberry Lemon were my two faves.

There is some research that claims you burn fat when working out first thing in the morning, on an empty stomach. The Wanu water is a great way to get some energy with the fiber, helping to get you through a morning workout without eating prior.

I have a feeling that I am going to love mixing these with some vodka for my cocktails too!! I always seem to feel more hungry when I am drinking. What a great way to incorporate fiber into your cocktails to give you the sense of fullness.

You can purchase them on Amazon by clicking here.  You can also find them at CVS.  Check out their website for their store locator.

Also, while we are on the topic of hydration, be sure to check out Defiance Fuel too. Y’all also know how much I love my Defiance Fuel Water for fueling your body with the best hydration system out there. Check out my Defiance Fuel post and remember you can use code: Nashvillefitstyle for 20% off your order

Hope you guys enjoy Wanu as much as I do!