This week we will be concentrating on our legs and the rear view. Derrieres are noticed by just about everyone. It is great to have a horse with a "double-butt" however, that is the last item on our list of "I want one of those!". This week we will be doing the dreaded LUNGE, it is a simple but very effective exercise that can be done just about anywhere. You can do it in a small room or use the walkway in your barn . Of all the toning exercises, it is the one of the best for your calves, thighs, and gluts. It is also good for your circulation and can help fight those nasty varicose and spider veins.

Nutritional Tip:

This week, as we try to eliminate another "fatty" item from our diet, let's try to reduce the amount of cheeses and whole milk dairy products. Look for yogurt that are non-fat and try milk that is non-fat. I realize that non-fat milk is like drinking thin blue milk, but gradually replace whole, 2% and 1% with non-fat. Cheeses also come in reduced fat varieties, choose those with less than 6% fat content. They are not always as tasty so…maybe just eat your regular cheese on the weekends. Try adding some low-fat or non-fat cereal, especially those high in fiber like bran to your yogurt then add some fruit for variety. This combination is filling and gives you an energy boost. Also, try some fruit juice in the morning, to help flush out what your liver has metabolized during your sleeping hours. Don't forget those 6 to 8 glasses of water during the day. You will get much more out of your exercise program if you continuously flush the "poison" and waste products from your system. Cranberry juice is a super source of vitamin C and gets that liver really functioning properly. Also try the reduced fat cottage cheese (1%) and the non-fat sour cream. At first some of these things might taste "yucky" but your body will adjust as well as your taste buds. "Right, Bud?"

PACKING A SHOW DAY LUNCH:

It is always difficult to decide what to choose for lunch especially on a day when we will be competing. Nerves and those funny little butterflies usually fill our stomachs. But when hunger strikes try to reach for something nutritious. The night before make yourself a nice pasta salad to take, use some colorful, shapely pasta and add some tomato slices, carrots, and some zucchini slices. Sprinkle in some Italian seasonings, pepper, and a little salt. You can even add a touch of olive oil and a little splash of vinegar. Another topping you can try is a non-fat Italian salad dressing. It's not the salad it is what goes on top that adds the calories. Take along a baguette or some sour dough minus the butter. Popcorn cakes are great for crunching on and you will even learn to like them! If you need something sweet, take a few red vines, they are non-fat!!

CALORIE BURNER:

You have heard of walking your dog, well, walk your horse! Choose a course around your neighborhood or just around your arena. Start with eight minutes and work up to 20 minutes. Your legs, lungs, and tummy will appreciate your efforts. After a while try to add a little jog, remember work up to the 20 minutes then add a quicker pace then add the jog. Each time go a little farther and a little farther. Your horse will enjoy the warm-up and you can work on his leading skills




Exercise of the Week:
#1 The Lunge

The first thing to do is to have the correct body position when doing this exercise. Be sure to have your shoes on for this one. Place your hands on your hips while standing in an upright position.

POSITION #1:
You should be looking straight ahead, your head is lifted, shoulders straight, tummy tight and hips tucked. Remember to breath out on the effort, try in through your nose, fill those lungs, and then out through your mouth. Keep that smile on your face or sing along with the music you are listening to. If you can sing or talk then you are burning fat and staying aerobic. One of our goals is to remain a fat burning machine. Next, take a long step forward with your left foot (about three feet) and place it in front of your right foot. That left foot should be flat on the floor while your right foot brings your heel off the ground. Both toes are facing forward. Next, bend your right knee and lunge forward. Your body should remain upright and tummy tight. Think of it as placing an eye in the center of your body and always keep that eye round and open.
As you are lunging that knee goes towards the floor until it is about five inches above the floor. Take care of those knees - if five inches is too far, start with eight inches and work gradually from there. Return to your starting position and repeat 10 to 15 times. Change sides - BE SURE to do an equal number for each side.

#2 The Lunge- Walk:

You can do this one in your hallway or walkway. Begin in the starting position, step out and lunge. Step out then with the opposite foot and lunge. When you get to the end, stop, turn around and begin again in the opposite direction.

To add more intensity or difficulty, you can add your weights. Add a biceps curl, and as you lunge, bring your weights up to your shoulder (that's the curl) and as you step back to the position #1, your weights return to your hips. Always, remember that good body alignment and breathing. Make sure as those weights come down that you are in control, use your muscles not momentum. Check for position of those weights, palms forward when down and palms facing your shoulders when up.

Listen to your body and add intensity as you progress. After each set add a stretch. You can do a hurdler stretch…grab your ankle as you bring your foot up, use a chair for balance if needed, do the left leg and then the right. You can also cross your feet in front of you and bend gently at the waist to feel a stretch in the gluts and the hamstrings. Do not bounce as you stretch. Slow and controlled movement; stop when you feel the tension; add a little more as you loosen up.

Enjoy and remember to add on as you get stronger and more toned up.

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