On November 1, 2011 from 6-7 PM Legends is excited to host an Introduction to Yoga Class. The class will be lead by Level 2 YogaFit Certified Training Instructor, Jacqueline Mitchell. The class will be free of cost and offer many great specials on apparel and accessories for participants including; 20% off of spandex yoga pants and shorts, tank tops, sports bras, yoga mats, and water bottles!

Never done it? Not a problem! This will be conducted as a “do it at your own level” class offering various difficulty levels in poses.

What do I wear/bring? Wear loose comfortable clothing that you can move freely in. Whatever you feel good in. If you have a yoga mat, bring it. If not, we will have mats for purchase at sale price or you can bring a beach towel. Be sure to bring water- hydration is always key to your health!

Why yoga? When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they’re too old, unfit, or “tight” to do yoga. The truth is you’re never too old to improve flexibility. Yoga works through a series of poses called asanas that safely stretch your muscles. This releases the lactic acid that builds up with muscle use and causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body. Yoga also increases strength, breathing, endurance, and lung capacity. It also decreases heart disease, stress, cholesterol, and high blood pressure.

With all of these benefits, there is no reason why you shouldn’t come give the Yoga Class a try!

High-Intensity Interval Training For Women: More Calories with Less Time

What can High-Intensity Interval Training do for you?

First of all, don’t let the “High-Intensity” part scare you!! It is all about what YOU are capable of doing or want to do. Yes, the better the results you are hoping for, the harder you will want to push yourself. But that’s what is all about; pushing yourself. GIVE IT A CHANCE. You are probably better and tougher than you give yourself credit for!

As women, our lives can be pretty hectic and having time for ourselves is very limited. Yet, we all look in the mirror and wish we could tone up “this” or lose a little bit of “that”. But we find ourselves also saying, “I don’t WANT to spend two hours a day at the gym.” or “I don’t HAVE two hours a day to spend at the gym.” The good news-you DON’T have too!

According to Forbes Magazine, “HIIT is considered to be an excellent way to maximize a workout that is limited on time.” In fact, just 2.5 hours of HIIT training produces similar biomechanical muscle changes as 10.5 hours of endurance training does.

How to do HIIT: A typical HIIT session consists of a warm-up period of exercise, followed by 6-10 sets of high intensity exercise, separated by a medium intensity exercise. The number of reps you do per a set depends on your ability and the exercise itself. The goal is to PUSH to YOUR MAX during the harder exercises. Below is a sample “10 minute HIIT workout”.

2 min warm-up of the following:

:20 sec jog in place/:10 rest

:20 sec bend over toes touches-back stretches/:10 rest

:20 sec high knees/:10 rest

:20 sec butt kicks/:10 rest

~Go right into main workout~

Main:

:45 sec pushups (or girl pushups, or just stay in plank. Modify to meet your needs!) :30 sec jog

:45 sec squats/:30 sec jog

:45 sec jumping jacks/:30 sec jog

:45 sec tricep extensions or dips/:30 sec jog

:45 sec KettleBell swings /:30 sec jog

:45 sec switch kicks/:30 sec jog

:45 sec SPRINT in place/:30 sec jog

Cool Down:

Walk for 3 mins and stretch actively.

 You’re shooting for about 90% of your “personal maximum” when you’re “working”—it’s subjective, but you’re definitely pushing yourself. During your recovery, try for about 50%.

Legends will be hosting a HIIT class on October 18th @6:00 PM. Feel free to come try it out and learn more about this style of training. (ITS FREE!)

***Don’t be afraid of a burn, if you want results in a short amount of time. Feel free to make the workout even harder by adding a weighted vest, ankle weights, or more weights to the routine where appropriate. Embrace it and be proud of yourself every time you achieve more reps than the last time you did the workout. Give yourself a goal and then SMASH it! With this style of working out, you will be on your way to achieving your “Next Legend”!

Good Luck and Have Fun,

Leslie VanWinkle Angermeier

Marketing Manager for Legends  and Personal Trainer

“I am a Legend’s Activist….”

Recently, I began working at Legends as the Fitness Marketing Manager and I was immediately proud to be a part of the Legends staff on day one. In my initial interview, owner John Moore explained to me that Legends is more than just a fitness apparel and equipment store. Legends is all about promoting a D.A.S.H kind of lifestyle. “Do Activities. Stay Healthy.”  John also explained that he wanted to start a program called “Legend’s Activists”. He told me the basics, and said “Run with it.” So here it goes…ENJOY.

What it is:

The “Legends Activists” program is all about promoting an active lifestyle. For everyone that can mean something different. Our very own Suzanne Holt, workhorse Retail Manager and former Cross Country stud for UK, it may be training for her first marathon and having a goal time of 3 hours-10 minutes(which is the Chicago Marathon on October 9^th! GO SUZANNE!). She has undoubtedly been VERY active to get ready for this event. Suzanne is also 22, no kids, and fresh out college. However, savvy Legends Owner, John, is a bit older, has a family and owns his business-to him being active is jogging for 30 minutes, playing soccer with the kids, or paddle boarding early one morning. Whatever your “activity” may be, the point is….get out there and DO SOMETHING.

How to do it:

The Family Man or Woman-

For those of you who have kids, a great way to be active is involving your family. Your youngsters have what seems to be never ending stores of energy to release; challenge yourself to keep up with them one Sunday afternoon! Go to the park, play tennis, even take the dog and a frisbee. Whatever your activity is, make it enjoyable for the whole family. By doing so, you aren’t just helping your own health; you are promoting these healthy values in your children for long term benefits by the example you set. Another thought; kids LOVE to feel needed. Tell your pre-teen or teenager that you need their help to train for a 5k or something similar. This has the potential to become the bonding time you can’t seem to get with your teen. They will also be proud of themselves for aiding in achieving your goal.

The Kids Are All Grown Up-

If you’re still kickin’ it, it’s never too late to become active. For you elders out there, the mall is an excellent place to go walking. A leisurely stroll at Legion Park is great too. You can even take a few snacks to feed to the abundant squirrels! Or how about bowling with friends, a round of golf, or water aerobics?? These are all activities that don’t cause too much strain on the body and joints-but keep you moving and energetic. And remember, it is never too late to try something new!

The Just Getting Started-

For the college or post college group, we are a little harder to entertain. Do you know why?? We actually STRIVE for something more challenging! Let me guess, you are “bored” with the usual gym routine? Well don’t use the “I don’t have the motivation to do hours on the treadmill,” excuse. There are TONS of classes available in Owensboro to try out.

Here are a few places to look into:

* http://www.myowensborochristian.com/recreation/groupfitness.html

* https://www.facebook.com/pages/Owensboro-Family-YMCA/415136755191

* http://henderson.14wfie.com/business-directory/health-beauty/45557/evansville-jazzercise

* http://www.yogaatthecottage.com/

*And as ALWAYS, at Legends we offer tons of information on upcoming races in the area, various fitness classes in our store and a personal trainer on our staff J

Don’t like to work out alone? Need someone to be active with? Take a friend along with you! As a former member of the University of Louisville Women’ Swimming Team, I learned an important word. Accountabilibuddy; a buddy who holds you accountable and motivates you to work hard in order to achieve your goals! And don’t forget, YOU have to do the same thing for them!

No matter what you choose to do, start with setting a goal for yourself (then either build upon it, or maintain it). Examples could be:

* walking 20 mins 5x a week

*Run/walk a 5k (there is one almost every weekend in our area!)

*Achieve “advanced” level on Dance Central

*Do a triathlon

*Lose 10 lbs

*Play 1 sporting game with your children a week

*Trying a “new” exercise 1 day per a week to break up the routine.

Here at Legends, we want to help you become an active person. We are constantly hosting events to teach people about various sports/activities. Our blog is an excellent resource to learn about tips, tricks, and the latest technology in sportswear. And of course, keep up with Legends on Facebook about when our next event is.  If you need help, motivation, or creativity-a personal trainer may be your best option. Add me on Facebook and send me a message for more information.

So now that you know what it is all about, are you ready to become a “Legend’s Activists”? If so, we WANT to hear from you!!! And there are tons of ways to tell us your story. We want to know what you are doing to be active, your goals currently, your follow up story later, or the whole story now. Tell us everything! Let Legend’s be your “accountabilibuddy”.

-Post your story, commitments, and goals on this blog.

-Post your story, commitments, and goals on Facebook

-If you want it to be more private, email us your story.

Each month, Legends will post our “Staff Picks” on our “Legend’s Activists Spotlight Wall” in the store. Spotlighted people will receive the OFFICIAL “Legend’s Activists” t-shirt.

LEGENDS LOOKS FORWARD TO HEARING FROM YOU ALL!!

Thanks for reading our blog.

Sincerely Your Blogger,

Leslie VanWinkle Angermeier and the Legends Staff