One of my friends asked me to do a leg workout sample for everyone so here it goes. For cardio, because treadmills can have the ability to hurt your knees, if you have knee trouble stay away! But What i love to do is Spin (Spin, Stepper, stationary bike, and rowing are all good for your legs.For strength training the most important thing to learn how to do is how to do a squat. People think its so easy but if you do it improperly, you can overtime really hurt your knees, feet, and hips. Here is a basic squat:

image08you want to make sure that your knees are in line with your first and second toes, that your back is aligned correctly and you are not bending over.  some examples of squats are: 8ced33e651c6e92f_Sumo-Squat.previewThis is a sumo squat where your legs are wider than a regular squat. It helps with that inner thigh fat that is such a pain to get rid of!!

1012-squat-thrust This is a squat thrust. You start with weights in your hands, squat down, and then thrust legs out like you would do in a burpee. This is cardio if you do it quickly, legs, arms and abs all in one.

downloadThis is my favorite jump squat. It is a good way to give you cardio just remember when you come down from the jump to keep your knees and back aligned.

images (1)  this is a single leg seated squat which requires a lot of balance, but its a good challenge. imagesThis is a weighted squat where the weight helps increase resistance.

If you are a beginner start with just a seated squat and work your way up! It is a lot of fun and kills your legs! Next week Ill post about certain machines and lunges to try.

This weekend I am making a few cool things that are all gluten free!!

FullSizeRender (1)FullSizeRenderThese are blueberry scones that look delicious. The flour that is used is almond flour!! It literally took me five minutes to make!

http://www.eatgood4life.com/gluten-free-blueberry-and-coconut-scones/

FullSizeRender (2) These are vegan chocolate chip gluten free cookies that use almond, quinoa and oat flour!  They taste amazing!  http://www.veggiesdontbite.com/2014/06/09/chocolate-chip-cookies/

FullSizeRender (4) I was starving so I made some spelt pancakes. This is made from a mix made by nature’s path called flax pancake mix. the only added sugar was cane sugar. This is a pancake mix that isnt so bad for you and its delicious!

ice cream This tastes and look delicious! Its Peanut butter cookie ice cream made from cashews and peanut butter cookies!!

Have a great weekend! enjoy my favorite cheat day!!

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