WALKING LUNGE

The Walking Lunge is a great exercise to work your glutes, hamstrings and quads.  And, it can be preformed almost anywhere. I do walking lunges in my backyard!

WALKING LUNGE

1. Stand upright, feet together.
2. Take a controlled step forward with your left leg.
3. Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
4. Push off with your right foot and bring it forward to starting position. This completes one rep.
5. Next step forward and repeat with the right leg.
6. Do two to three sets of 15 reps.

Once you feel comfortable, you can up the intensity of this exercise by adding weights or a weighted vest. 

Photos taken by Robin Grant.

TRICEPS CHAIR DIPS

I am so excited about our first Wonder Twins Boot Camp!  I hope to see many of you present and ready to work on Saturday, September 14th!  NO EXCUSES!

Starting today on the blog, we are going to share exercises that you can do at home or at the park. Actually, these exercises can be done just about anywhere.  You can do some great exercises without going to the gym.  

The first exercise is the Triceps Chair Dip, which is a great exercise to strengthen and tone your triceps.  Many women complain about upper arm jiggle or bat wings."  This is a great exercise to target that area.  

TRICEPS CHAIR DIPS

1. Place the chairs facing each other, about 3 feet apart.
2. Sit on the edge of one chair and grip the edge of the chair with your hands.
3. Place your heels on the edge of the other chair and hold yourself up using your triceps.
4. Slide forward just far enough that your behind clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees. Keep your shoulders down, away from your ears.
5. Slowly push yourself back up to the start position and repeat. Control the movement throughout the range of motion.
6. Begin with 10 repetitions and work up to 25 repetitions over several weeks.

Photos taken by Robin Grant.

WONDER TWINS BOOT CAMP!

ACCEPTING NEW CLIENTS!

Ready to take your fitness to the next level?  I am now taking on new clients in the metro Atlanta area!

For program details, email me at kris@krisalisefit.com or give me a call at (404) 590-1649.  Serious inquiries only!

-Kris Alise

http://www.gofundme.com/rockthestage

ATLANTA ART OF BOXING

Gant and Laila Ali.

A few weeks ago, I had the opportunity to meet former professional boxer, Johnny Gant.  Gant was a professional boxer for 12 years and 10 of those years he ranked among the top 10 boxers in the world.  During his career he had the opportunity to fight boxers such as Sugar Ray Leonard.  

Gant was raised in the Washington D.C. area.  As a child, he began to learn the art of boxing and he credits boxing for   helping him stay out of trouble and gaining the necessary discipline to achieve. Gant graduated from UCLA and holds a degree in computer science.  

After working several years in the corporate world, he decided to establish the Johnny Gant Foundation and he opened his own boxing gym in Atlanta, Georgia called Atlanta Art of Boxing.  During the past 11 years, Gant has trained many men and women who have become some of the best boxers in the country. 

I am excited to be working with Mr. Gant in his efforts to begin a program for at risk youth in the metro Atlanta area.  We will be working in conjunction with the juvenile court system as a means to help steer troubled youth back on the right track through boxing and mentorship.  Stay tuned for more information regarding this program in the near future!  

For those of you interested in boxing training, give Mr. Gant a call at (404) 870-8444.  Atlanta Art of Boxing offers boxing classes for every skill level.

The Wall of Fame in the Gym.

Gant and a trainee.

Gant training a heavy weight boxer.








   

ZUCCHINI CHIPS

I am always on the look out for new ways to prepare veggies.  My toddler flat out refuses to eat anything green.  That is until I discovered Kale Chips.  But, I imagine that she must be tired of eating Kale chips, so, I stumbled upon a recipe for zucchini chips that I wanted to share.  They taste yummy and I have incorporated them into my diet as a healthy snack.  

Ingredients

2 zucchinis, sliced
Sea salt
Paprika 

Directions
     1. Preheat oven to 350 degrees.
     2. Line cookie sheet with foil.
     3. Cut zucchinis into slices 1 cm. thick.
     4. Sprinkle each side with sea salt and paprika to taste.
     5. Bake at 350 for 10 minutes on each side.
     6. Set your oven to broil and cook for 3-4 minutes or until golden brown on top.
     7. Serve hot.

Nutrition (serving is 1/4 recipe)
Calories: 18
Fat: 0g
Carbs: 3.5g
Protein: 1g

There are many ways you can make zucchini chips, but I do like this recipe for its simplicity and low calories.  


Recipe from Bodybuilding.com