Archives For February 2014

WOW #4

February 23, 2014 — Leave a comment

Workout of the Week #4woman exercising fitness ball workout  workout

Handstand Push up x 5

Pull up x 5

Med Ball Push up x 5 on each hand

Box Pistol Squats x 5 each leg

Tricep dip x 10

5 Rounds

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WOW #3

February 18, 2014 — Leave a comment

Workout of the Week #3

A1. Pull Upuntitled

A2. Bulgarian Squats

A3. Handstand Push up (a modified handstand push up can be done with on a chair in a pike position)

A4. Side Step Up

A5. Leg Raise

Do this workout as a circuit, doing 5 sets x 5 reps of each exercise with a 10-30 seconds rest between exercises depending on fitness levels, with a 2-3 minute rest after each round.

To really challenge yourself with this workout, add an extra rep to each exercise, each week or an additional set, working your way up to either 5 sets x 10 reps or 10 sets x 5 reps.

Live with Courage!

WOW #3

February 18, 2014 — Leave a comment

Workout of the Week #3

A1. Pull Upuntitled

A2. Bulgarian Squats

A3. Handstand Push up (a modified handstand push up can be done with on a chair in a pike position)

A4. Side Step Up

A5. Leg Raise

Do this workout as a circuit, doing 5 sets x 5 reps of each exercise with a 10-30 seconds rest between exercises depending on fitness levels, with a 2-3 minute rest after each round.

To really challenge yourself with this workout, add an extra rep to each exercise, each week or an additional set, working your way up to either 5 sets x 10 reps or 10 sets x 5 reps.

Live with Courage!

WOW #2

February 9, 2014 — Leave a comment

This workout is all about using your own bodyweight. You can do it in your living room, at the park, at the gym, in your hotel room. Pretty much where ever you like.

50 Push ups

50 Squats

50 Jumping Jacks

50 Reverse Crunches

Thats round 1.

 

40 Push Ups

40 Squats

40 Jumping Jacks

40 Reverse Curls

Thats round 2

 

30 Push ups

30 Squats

30 Jumping Jacks

30 Reverse Crunches

Thats round 3.

 

20 Push ups

20 Squats

20 Jumping Jacks

20 Reverse Crunches

Thats round 4.

 

10 Push ups

10 Squats

10 Jumping Jacks

10 Reverse Crunches

Thats round 5

Thats 150 Reps of each exercises.

 

Live with Courage!

So my sister sent me a message recently and said why I don’t write a blog about ‘get off your arse and do the exercise you know you need to do.’

How many of you can resonate with that statement. I know I certainly can, as one point in my life, I was like that. I knew I needed to get my butt up to do my workout but would procrastinate and just sit there or find something else to do.

Here is the thing with this statement. It says to ‘do the exercises you know you need to do.’

So it is not a matter of not knowing what to do, it is more to do with laziness. Apologizes if this has offended you in any way but let’s say it as it is, LAZINESS is holding you back, not, not knowing what to do.

We all have some idea of what to do when it comes to eating. We all know that fast food is not healthy. We all know that we need to exercise to stay healthy. We all know that we should be drinking water. We all know that the can of soda is not good for us. We all know that we are the ones holding ourselves back but are in denial.

I will say that again:

WE ARE HOLDING OURSELVES BACK!!!!

Yes including me…..

Let me be straight up here, you are not where you want to be with your fitness goals because of yourself. Nobody else but YOU!

No time to workout…..an EXCUSE.

Have to work late…..an EXCUSE.

It is hard….an EXCUSE.

I tried it before and it didn’t work….an EXCUSE.

My dog died….an EXCUSE.

All excuses. Every one of them.

Stop being in denial and take a hard honest look at yourself. Look within yourself and make an honest assessment of yourself.

It is time to own it and take control of your health and fitness

It is time to take action towards moving from where you are at your present state, and moving towards your desired state of ULTIMATE health and fitness.

It is time stop with the excuses and be that person you dream of being.

It is time to make that commitment to a fitter, healthier you.

You are capable of more than you think you can do. All that you need is within you. You just need to believe in yourself and take little steps every day to achieve your desired outcome.

Yes it will take hard work.

Yes it will take commitment.

Yes you will have to get down and dirty and sweat for it.

Yes is it not going to be easy.

Yes you will have to make some sacrifices.

Guess what?

Once you achieve your desired outcome, who is going to feel on top of the world.

Whose confidence is going to be sky high?

Who is going to feel a sense of accomplishment.

Who is going to feel better?

Who is going to look and feel sexy?

Who is going to walk around with much more confidence because of what they have achieved?

Yes YOU are…..

So my little sister and many other people out there, get comfortable being uncomfortable, because life begins at the end of your comfort zone.

Get up off your arse and get moving with your bad ass self.

Live with Courage.

Ever wonder just how effective your workout routine really is?

Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?

If the following 5 statements accurately describe your exercise routine, then fear not-you’re doing it right. However, if the following 5 statements don’t describe your exercise routine then listen up-there’s no better time than now to rev up your routine.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before.

Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.

2. You Keep it Intense: Let’s be honest, at one time or another you’ve spent time in the gym ‘exercising’ without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn’t into it.

Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

3. You’re Consistent: Anyone can have one great workout, but one workout won’t translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.

One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you’ll find the process to be automatic, rather than an occasional afterthought.

4. You Seek a Challenge: Just like hairstyles, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?

You’ll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new.

5. You’re Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you’ve no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences.

If you don’t like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise-yes, exercise is fun!

If your routine includes all of the above then congratulations – you are doing it right. You’re consistent, you challenge yourself and you’re seeing results. However, if your routine doesn’t include the above, you now have the blueprints to do it right.

Live with Courage!

WOW #1

February 2, 2014 — Leave a comment
Unleash your true potential today.
Be your best at whatever you do today.
Keep a positive attitude and believe in yourself today.You are capable of more than you think.

 

Body weight workout:

 

Push ups x10

 

High knees 30 secs

 

Squats x20

 

High knees 30 secs

 

Tricep dips x15

 

High knees 30 secs

 

Lunges x15 each leg

 

High knees 30 secs

 

2 mins rest

 

Repeat for 3-5 rounds depending on fitness levels.
Live with Courage!