Fit 199: Legs, Abs, Lies and Habits - a podcast by Kira Langolf

In this episode: A free video download of a quickie workout! Nutrition-half truths, facts and lies. Maintaining focus and creating supportive habits for motivation.



TRAINING



You'll find a video clip below (and if you are subscribed to GetFitTV podcast, it will be automatically downloaded a for you) of a Stability Ball Combo.



This is one of my favorite leg shaping sequences from the DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com). This 5 minute workout hits your hamstrings and abs using the stability ball. Leg curl works the hamstrings, and most people are weak in the hamstrings, which causes lower back and posture problems. If you workout at home, (and some gyms), you may not have access to a leg curl machine, making it all the more important to use this video!



When doing the leg curl, you may have to do one rep, then stop and slowly build your strength to get consecutive reps. Done properly, it is a very challenging exercise!  The plank position targets the core, ie the abdominals and lower back muscles. You pretty much work everything form the neck down! The leg curl is supersetted with abdominal exercises. You get more done in less time! Efficient, effective workouts get you in shape faster than ever! Add this sequence to your routine 2-3 times a week for tighter legs and abs before summer!



Additional info: This DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com) is loaded with workout options! It includes "pre-mix" routines that combine the exercises in various combinations for unique workouts. Plus, you get a "Fit in 40" full body workout.  For more preview clips visit the All In One Workout DVD site and click on Stability Ball Exercise.



NUTRITION

Half truths, facts and lies! What do you believe? See if you get these True or False questions correct.



* True or False? Eating vegetables will improve your health. True! Green vegetables are beneficial for good health and weight loss because they are full of fiber, vitamins, nutrients, and versatile. Eating fresh vegetables is associated with lower disease risk in a number of studies.

* True or False? Vegetables are good for you in any form, whether it’s processed, packaged, or added to a cake. False! Just because carrot cake, zucchini bread, or potato soup have veggies in their ingredients, it doesn't make them a full serving of vegetables. The best way to take advantage of the powerful properties of veggies, is to stick to fresh or frozen, steamed veggies.

* True or False? Overeating regularly can make you gain fat. True! Eating more calories than you use can make you fat. However, this is notvery helpful when you take into consideration factors such as digestion, insulin sensitivity, metabolism and exercise.

* True or False? All calories are equal when it comes to weight loss. False! All calories are not created equal! Many factors affect the number of calories you use daily! A simple change from sitting to standing at work can cause your body to use a...

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