Sexy Thighs Leg Workout

Sexy Thighs Leg Workout

Sexy Thighs Leg Workout

This leg workout is the BOMB! I thought, when we started, it would take 40-45 minutes tops… oops, 55 minutes later we were done.

Poor loving husband was done in more ways than one too.

This is the perfect leg workout for anyone looking for:

  • A kick a** leg workout
  • Stronger legs
  • Toned looking thighs of a goddess
  • A core workout without having to do one damn crunch

I am in love with this leg workout and I am so happy to get out there to you!

Sexy Thighs Leg Workout

Tools needed:

  • A sturdy chair
  • A pair of moderate-heavy dumbbells
    • Bodyweight – 5lb: Beginners
    • 8-10lb: Intermediate
    • 12-15lb: Advanced to freaking hardcore

 

Sexy-Thighs-Workout-Full-Workout-Fitness-with-PJ

 

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What is a Hot Flash?

What is a Hot Flash?

What is a Hot Flash?

I have been cold for most of my life (and I’m talking physically, not metaphorically).

I am always the one with a sweater on, even in the dead of summer. I am the last one to turn on a fan when working out, and I once wore a scarf – in Mexico.

I am probably the only woman on earth that couldn’t wait for menopause and hot flashes to start.

Fast forward to today and here I am kinda wishing I wasn’t so vocal to the hormone gods that I wanted some hot flashes.

What Exactly is a Hot Flash

Hot flashes are a common symptom of menopause. It’s a quick feeling of heat that is not caused by any external sources, leaving us sweating from our scalps all the way down to our toes.

They can range from mild and tolerable, to downright troublesome, and all the way to severe and debilitating.

Some women can have hot flashes for decades, while others for just a few years.

A few weeks ago I reached out to my community to ask them how a hot flash felt for them, and here are some of the responses I received:

“A heat that feels like it’s “radiating from your body” late at night or the early hours of the morning…often accompanied by a sweaty neck and restless sleep.”

“…my experience has been with night sweats which you wake up and find yourself very hot and sweaty, sometimes having to change because you have soaked your pj’s – not fun! I have experienced day ones too, which you don’t give you any warning. One minute you’re fine and then the next you are wanting to take your clothes off because you are so hot and uncomfortable. It can be very embarrassing depending where you are, thank goodness I don’t get those very often. I do find if I have had wine that night that I am more prone to having a night sweat.”

“Hot flashes are a very uncomfortable feeling as they come suddenly and leave suddenly. Nights are the hardest as I dress up, undress, dress up, undress, probably 20 times a night.”

“Before hormone replacement I was getting hot flashes that would make my head and face feel like a volcano had erupted on it.”

“…a hot flash feels like my blood is burning up from the inside of me and my face and neck area gets very red, my arms are really hot and a darker color. Thank god they don’t last too long. You can feel them coming on and then you feel normal again.”

Researchers believe that women with hot flashes have more sensitive thermostats in their brain, so they are only comfortable in a small range of temperatures (North American Menopause Society – NAMS).

Researchers also hypothesize that hot flashes may be because of a change in our circulation (WebMD).

Dr. Karen McGee, naturopathic physician in Fort Langley who specializes in women’s health, says that a drop in estrogen is one of the factors in a hot flash, however she says that it is a bit more complex than just low estrogen.

She explains that we are actually designed to fight off hot flashes, but lifestyle hinders that fight.

There is a layer of our adrenal glands that releases sex hormones, and these hormones can prevent hot flashes. But, throw in a busy lifestyle and chronic stress and our adrenal glands are left being busy dealing with day-to-day life stuff. They are unable to balance the thermoregulation needed to prevent a hot flash.

And so the hormone sh*t-storm begins.

funny-menopause-hot-flash-quote-fitness-with-PJ

Hot Flash Triggers

While you can’t escape hot flashes during menopause, there some triggers you can avoid to help with the intensity of them.

These are:

  • Stress (to keep your adrenal glands happy)
  • Caffeine
  • Alcohol
  • Spicy Foods
  • Tight clothing
  • Heat
  • Cigarette smoke

NAMS recommends if your hot flashes are mild or moderate you may find relief by simply changing your lifestyle.

But, if you have severe hot flashes, while you will still benefit from lifestyle changes, you may also choose to take a nonprescription therapy or a prescription medication, including hormones to help you manage your symptoms.

Lifestyle Changes

A big lifestyle change that can help produce a difference with hot flashes is to stay cool (both physically and metaphorically), and reduce your stress.

Other relief options can include:

  • Avoiding warm rooms (no more saunas or hot tubs), hot drinks and foods, alcohol, caffeine, excess stress, and cigarette smoking.
  • Wearing layers of clothing made from light, breathable fabrics. This way you can remove a layer or two when you’re hot and replace them when you’re cooler (this is a tactic I use).
  • Using cooling products, including sprays, gels, and a Chillow pillow.
  • Reducing stress and promoting a more restful sleep by exercising regularly.
  • Meditation, yoga, qigong, tai chi, biofeedback, acupuncture, or massage will also lower your stress levels.

When you feel a hot flash coming on:

  • Try “paced respiration” (NAMS). This is slow, deep, abdominal breathing where you breathe in through your nose and out through your mouth. You want to breathe like that for only 5 to 7 times per minute. So it is much slower than usual, and continue breathing like that until you feel the flash subside.
  • You can also try different strategies to stay cool while sleeping, such as dressing in light, breathable nightclothes. Or, wear workout wear, like a Nike dri-fit top.
  • Use layered bedding that can be easily removed during the night.
  • Cool down with a bedside fan.
  • Keep a frozen cold pack under your pillow, and turn the pillow often so that your head is always resting on a cool surface.
  • If you wake at night, sip cool water and to get back to sleep try meditation, paced respiration, or getting out of bed and reading until you become sleepy.

Women who are overweight tend to have more hot flashes, so maintaining a healthy weight and exercising regularly will help in both decreasing the hot flashes while also improving your overall health.

Nonprescription Therapies

Many nonprescription therapies can help reduce hot flashes, but not because of how you would think.

Researchers claim that nonprescription therapies work because of the placebo effect.

When nonprescription treatments are studied scientifically (NAMS) it has been found that they are JUST as effective as the placebo.

But, even if relief is simply all in our heads it is still worth a shot to try, yes?

Yes, I think so too.

Some remedies you might want to consider for hot flash relief are:

  • Soy: eat one or two servings of foods daily (containing isoflavones). This can be tofu, tempeh, soymilk, or roasted soy nuts.
  • Supplements containing soy isoflavones.
  • Herb supplements: such as black cohosh, have also decreased hot flashes in some studies

Prescription Therapies

Dr. McGee sees success with her patients using bio-identical hormone replacement therapy (replacing your estrogen and progesterone).

Estrogen, in a pill or a transdermal patch, is highly effective at reducing, and in some cases, eliminating symptoms.

However, there are risks with hormone therapy (HT).

Long term studies of women receiving oral preparations of combined hormone therapy of both estrogen and progesterones were halted when it was discovered that the women in the study had an increased risk for heart attack, stroke and breast cancer when compared with women who did not receive HT.

Later studies of women taking estrogen alone showed that estrogen was associated with an increased risk for stroke, but not for heart attack or breast cancer.

So, the decision to start, or continue taking, HT is a hard one and a very individual choice. Talk to your health care provider to weigh the pros and cons.

Other prescription therapies include:

  • Low-dose depression drugs like fluoxetine (Prozac), paroxetine (Paxil), or venlafaxine (Effexor)
  • Clonidine, a blood pressure medication
  • Gabapentin, an anti-seizure drug
  • Brisdelle, a paroxetine formula specifically for hot flashes
  • Duavee, a conjugated estrogens/bazedoxifene formula designed to treat hot flashes

You can also read what the North American Menopause Society recommends by clicking here.

 

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15-Minute Total Body Stretch

15-Minute Total Body Stretch

15-Minute Total Body Stretch

When I was younger I used to scoff at the whole stretch/yoga thing. While I did the typical after workout stretches with my clients and classes I was never really committed to maintaining any type of flexibility program personally.

I thought I would be young, agile and free from tight muscles and tendons forever. Ha! Then I entered my mid-life.

It’s Fine to Have a Tight A**

While it is admirable to have a tight behind, or tight and toned thighs, what is not so charming is the inability to touch your toes.

Tightness in the muscle, tendons and fascia happens through age, overuse, underuse as well as injury.

When we age, we lose some of the water in the tendons, making them stiffer and more susceptible to injury.

When we overuse a muscle we can create muscle tightness because it is always in a contracted state. And when we underuse our muscles, such as sit in one position for long periods of time (like me sitting here writing this blog), we create muscle tightness as a result of the restriction in movement.

All of this can add years to your body, as well as decrease your quality of life.

 How Much Stretching?

This can all be avoided, though, with a regular stretch program – and with a HUGE emphasis on the word REGULAR.

Because tissue is elastic in nature it will always go back to its original length. So, stretching once or twice a week will not train that muscle to stay in the new lengthen position you are asking it to stay in.

This is even more true after the age of 40.

To really see changes in your flexibility, and keep your body agile and young,  you need to stretch every day.

Aim for 5 minutes a day to start and work yourself up to 15-30 minutes. The key here is consistency.

Total Body Stretch For All Levels

Join loving husband and I in this total body stretch routine. It’s perfect for all levels of flexibility, and a great addition for after your workout as well as first thing in the morning.

 

Want More Stretch Routines?

15-Minute Morning Stretch Routine

Hamstring & Hip Opener

Foam Rolling Routine

15-Minutes to a Stronger Low Back

10-Minute Morning Routine

10-Minute After Workout Stretches

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Mid-Life Crisis

Mid-Life Crisis

The only thing I can chalk up my latest goal/what-I-want-to-do is that I must be suffering from a mid-life crisis.

You see I am a month shy of 46 years, peri-menopausal and wondering if this aging thing is really for me.

Actually scratch that last sentence – I know this aging thing isn’t for me. I don’t like it and I don’t want to encourage it in any sort of way. I know I am going to age but…I am not going down without a fight.

How You View Your Mid-Life

Experts say the answer of how we will enter our mid-life will depend in part in how we have viewed our life so far and how we view it for the future.

 

There are those who will feel less conflicted about their age because when they reflect back at their past years it’s with affection and they are able to happily move forward to the next years.

While others will wonder, “Is this it?”, and instead of looking back on their years fondly they, instead, only focus on the diminishing years ahead.

They see the time-bomb ticking and think to themselves “Sh*t.”.

This is where the mid-life crisis begins. When these poor buggers believe that if they do something drastic and shake things up in their life that it will either A) distract them from the fact that time is ticking away, or B) by getting their butts in gear they won’t miss out on any goal or grand plan that life had for them.

A mid-life crisis is really the original FOMO.

And, I am one of those poor buggers suffering from both A and B.

Mid-life-crisis-funny-quote-fitness-with-pj

Mid-Life Crisis To-Do List

My mid-life crisis to-do list is a bit long (visit Europe, learn a new language, write a book), but there has been one goal that has been in the back of my mind for a while and two weeks ago I finally bucked up and owned it.

 

 I decided this was the year I was going to compete in a fitness competition, in particular the NPAA BC Classic (Natural Physique Athletic Association) happening this May 1st in Richmond.

 

 What will I be competing in? Bikini Masters (for women 35 years and older), and if I have the courage Bikini Novice as well (this is where I would be competing with women as young as 20 – not sure I want to be on the stage twice). Gulp.

I Got To Wear What?!?

First things first, I am not a bathing-suit-strutting kind of gal.

 

 While I am comfortable in front of a group of people, it’s usually because I am talking about fitness (my passion), I am fully dressed (my desire), and I am wearing Nikes (my comfort).

 

 For this competition I will need to wear a bikini (similar to the one below), with the mandatory 5″ high hooker-heels and pose in some of the most awkward-looking positions.

 

 This all makes me very uncomfortable and sick to my stomach when I think about it.

 

Bikini-competition 

 

Why Do A Competition?

So why do this, you wonder? Why do something that makes me nauseous every time I think about wearing an itsy-bitsy bikini in front of a large crowd of people?

 

 Why live on chicken breast, protein shakes, broccoli, air and water for 12 weeks? Why workout six days a week, sometimes twice a day?

 

 These are great questions and the best answer I can give you is that I do not want to sit in my rocking chair in my later years and have any regrets.

 

 Regrets that I was too scared, too intimidated, too unmotivated, too lazy and too uncommitted to try.

 

Next Steps

 

 This past week has been helping loving husband feel comfortable with this (cause he’s not too keen about his wife being half-naked in front of a bunch of people), as well as assuring him I will only be a bit of a bitch for the next 3 months.

 

 Let’s face it. I am going to be a little angrier and a bit more impatient than normal until May. While I will try my hardest not to be, truth-be-told I don’t diet well and I love food.

 

 Starting a week ago, and until competition day, I am on one of the strictest eating regimes that I have ever tried.

 

 I have said good bye to my favourite foods and beverages (so long spiced rum, I will miss – but I will never forget you), and eat more meat than I care to.

 

 However, it’s worth it.

 

 It’s worth proving that mid-life is the best time kick some ass. It’s worth showing other women you can do, and can be whatever you want to be – no matter what age you are.

 

 All you need to do is put the work in, have focus and determination, and keep your sense of humour along the way.

 

 Week 13 – Before Photo

Week 13 - Before  

Stay tuned… every 2-weeks I will be blogging about my journey to becoming a fitness bikini competitor. 

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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15-Minute Ab Workout

15-Minute Ab Workout

15-Minute Ab Workout

This was one of the funniest videos to film with loving husband. In this particular workout we have a lovely debate about what words you can and cannot say on YouTube.

You would think, after being married to me for 21 years, he would remember that I suffer from severe verbal diarrhea.

Words just come out and the wonderful thing about YouTube is that there is no censorship.

In my defense, though, I don’t really believe the word I say is one that needs to be censored. Watch the video and judge for yourself.

15-Minute Ab Workout For All Levels

 

15-Minutes-of-Abs-all-levels-blog

 

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