Tag Archives: Workout

Crazy Fun Treadmill Workout Printable – Burn Fat Fast + Build Endurance

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Hey everyone!

I wanted to mix it u a bit on the treadmill today, I was getting too comfortable with the level I was at and really wasn’t pushing myself…. SO today I did!

There is nothing worse than leaving the gym knowing you haven’t done your best, I see it as a waste of time and as Jillian Michael’s reminds me…. ‘Don’t phone it in’ AND ‘It’s YOUR workout, make it count.’

I really enjoyed this workout and you should definetly try it yourself if you want a challenging run the will burn fat fast and build endurance. Obviously adjust the numbers in terms of levels if you are not near this level yet and work up to it but give it a try and always PUSH YOURSELF!!!!

I biked to the gym so I saw that as my ‘warm up’ but if not take five minutes before hand perhaps on another machine just to warm up a little…

I know the pictures a little small but I added it as a picture so you can download the image and print it off to take to the gym with you! :)

My results on this from tonight….

Always cool down and stretch it out! Try this stretch routine of mine ;)

Let me know how you find this workout!

XO

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Changing My Workout Routine

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Hey everyone!

I wanted to write a little bit today about my recent change in workout. For the past few months I had been focusing more heavily than ever on weight training, a lot more lighter weights with higher reps based stuff but also trying to build on the weight I can lift to.

I was combining this with the same amount of time on many endurance style cardio workouts such as running, the stepper machine and biking. I really do enjoy weight training  but I think I was over doing it with the amount of cardio I was doing on top of it and began to dread my weight training as I was feeling too exhausted and weak.

Obviously I have the option to lower my cardio but unlike many people I LOVE LOVE LOVE cardio, I enjoy nothing more than putting my ipod in and just forgetting everything while I’m running. Also, as I’m training for my half marathon I can’t really afford to cut back of builidng up my cardio endurance at the moment. Cutting my weights out for the time being is certainly giving me more energy to run for longer, check out my treadmill workout from the other day!…..

I never want to not enjoy my workouts so decided to stop my weight training for the time being and revisit starting it again in a month. I want to ensure I am continuing to work on a toned physique so have decided to swap the weight training for body weight workouts, such as pilates, yoga and mat work.

I’m really enjoying the change and feel my body is taking to it really well, I have had more energy to complete better runs and still keeping muscle toning work as part of my weekly workouts.

This is a great Jillian Michael’s yoga workout for toning and here are two of my favourite Blogilates videos for leg toning and abs. Give them all a try for great alternative workouts to weights!

 

It is important to change your workout routine regulary in order to give your body a rest from certain workouts and challenge different muscles. I like to always try new styles of working out to kee things exciting and possibly find something that gives me great results! I’m loving how ripped up my legs are getting thanks to all my running….

How often do you change your workout routine? AND what is your favourite way to stay toned, weights or body weight training?

XO

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It’s Britney Bitch… Fav Workout Music + New Protein Powders

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Hey!

I’m always updating my workout playlist because nothing gets me going more than some good tunes for when I’m running, I think it makes working out so much more fun to!

This week I’ve gone Britney mad, I don’t always download typical ‘workout style’ music. I just find songs I really enjoy and that always seem to work better for me in terms of motivation. If the music is fun and I can sort of sing along in my head, I can often forget I’m running all together and the workout is over before I know it!

I had THE BEST run today, I didn’t plan to do a running workout but I got on the treadmill to warm up and just never got off. I love it when I get an unexpected rush of energy at the gym!

I had actually already done a ten minute warm up which isn’t clocked on this picture so I’m going to round it up to a 15km run. I definitely could have run it faster but I stuck to a steady pace as I’m trying to build up my endurance on the run up to my half marathon. I left the gym feeling very pleased with myself and extremely hungry!

When I got in my brother had treated me to two new protein powders and some of my favourite electrolyte drink tablets which I dissolve in to the water pre workout. I was so excited to try the new PHD Diet Whey Protein in white chocolate! It was so creamy and amazing, mmmmmmm :) The other one is USN Diet Whey, I’ve had this one a few times now it’s really nice in the strawberry but I’d steer clear of the vanilla, not so good. 

I made my favourite post workout snack, its a little weird but my favourite meal ever by far! I make a protein shake up, pour half of it in with 3 egg whites and fry to make a pancake and use the other half to soak my cut up apple in. The pancake with the white choc powder was delicious, I usually make them with strawberry powder so it made a great change!

To make a yummy simple protein pancake, whisk 3 egg whites with a scoop of protein powder mixed with 100ml of water. Fry for about 4 minutes either side until golden brown!

I also had my least favourite thing ever, my green nourish drink, I know it’s sooo good for me and all that but it’s like drinking broccoli. Pinch my nose every time!

Eeeeeewwwwwwww

Anyway, here is my favourite workout songs at the moment…..

I hope the links work! I just LOVE LOVE LOVE these songs, just listening to them while copying the links makes me want to run and sweat hard right now! Let me know which ones you love and dare I say it… hate!? :O
XO

 

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Catch Up Time + Southbank Real Food Market Pics!

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Hey everyone!!!

I want to catch you all up with what I have up and coming in the next couple of weeks! I am currently reviewing Jillian Michael’s Ripped in 30 DVD but had to take a break when I got ill, now I’m feeling myself again I’ve picked up right where I left off and did week 3 for the first time today, phewww was it tough! I’m really loving this DVD though and the different moves I’ve not tried before. Look out for a video next week featuring my top moves I’ve learnt so far!

I’m also trying and reviewing The Eat Clean Diet – Stripped for you all to see if it’s all it’s cracked up to be! I live by the Eat Clean Diet lifestyle plan which I love but this is far stricter and more intense, so I’m looking forward to seeing how I feel on it. Video posts with some tips and recipes I’ve learnt coming soon along with a full review of the book at the end of my trial 2 weeks!

Here’s the really exciting update….. I have some competitions coming up in the next few weeks with some great prizes! So keep an eye out and be sure to enter and win yourself some goodies :)

To make sure you don’t miss out on any of the new exciting stuff I have coming up keep up to date with me on Twitter  and  Facebook by following + liking, if you aren’t already!

I went up to London today and when we stopped for lunch on the South Bank I took a few pictures, there was an amazing food market on with loads of fresh produce, take a look below!

Loved all the fresh fruit and veg, got myself some Jerusalem artichokes which I can’t wait to try for the first time!

Loved the cute patterns on these macaroons, mmmmm! Tasty and pretty!

Not sure I'd fancy a black sesame macaroon! What about you?!

Glad I packed my lunch, makes staying on track so much easier! Preparation is key!

If you look hard enough if looks like the alphabet blocks are floating!

After trying to fight through the mad crowds on the Jubilee weekend to get a glimpse of The River Pageant, it was nice to take a more peaceful walk down the river today!

Could I look any more special in this picture?! I think not but I can't help my excitement for the Olympics! ;)

What have you been up to so far this weekend?! Have you ever tried Jerusalem artichokes?! AND make sure to look out for all the new videos, reviews and competitions coming up in the next few weeks! :)

XO

 

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6 Perfect Low Impact Exercise Options

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HELLO!

I’ve been a little sloppy with post every day recently as like I said in my last post, I’ve not been very well :( It all started with some nasty migraines and within a few days I had a full blown virus situation going down! I had a fever and neck like a pufferfish to go along with it! 

Even after that went away, like when anyone catches something, it takes you a while to feel 100% again physically.

Anyway now I’ve had a little moan, the real reason for my post today was to show you some of my fav low impact exercises! I throughrolly believe in rest when you’re ill but sometimes a little low impact exercise has helped me to feel better and sped my recovery along! Along with the fact I HATE sitting still for long periods of time and I HATE not working out even more!

Below are some good options if you are recovering from an illness, have an injury, taking a break from high intensity workouts or maybe you’re just not feeling yourself! We all know the days I’m talking about! If so. try one of these options;

  • Walking – It is the simplest thing on the planet but so easily overlooked! Obviously the pace and distance will depend on specific calorie burn but a 1 hour brisk walk can burn up to 250 calories! Plus it’s a great chance to get outside and get all the benefits of the fresh air and sunshine :)
  • Step Aerobics OR Stairs- Many gyms run step classes or you could try a routine online! Because you are stepping on to the step platform you can avoid any jumpy or jolting type movements but still get your heart rate right up and sweating off that fat! Same goes for climbing stairs or using a stepper machine at the gym.

    A step like this one makes a great home gym investment piece. I also use it for many strengthening moves like push ups and ab work.

  • Swimming- This is a fantastic full body workout which will burn fat and tone up muscle all at the same time! It’s perfect if you are suffering with joint pain too, the water really helps to release pressure on the body and allows you to perform movements and stretches with greater flexibility. I don’t know about you but swimming always feels more like relaxing to me than it does exercise!

    Loving my day in the pool!

  • Pilates – I have fallen in love with pilates this year! It is a perfect exercise for all abilities too as there are just simple modifications if the moves are too challenging at first. The movements focus on improving full body strength and toning, flexibility and is great for boosting circulation.

  • Stationary Bike – This is a great way to work many lower body muscles while also getting your heart rate up. You also have the option to choose a recumbent bike (one with a back) to support your lower back and take pressure off the upper body while still getting in a great workout.
  • Weight Training – Depending on your reason for opting for low impact exercise, weight training is a great option. Choose a weight that leaves you generally fatigued but doesn’t risk you losing perfect form or straining yourself. Do some lower impact moves such as bicep curls and triceps extensions, you could also try carrying out some low impact squats or lunges along with the resistance of the hand weights, to get your heart rate up.

So there you have it, when you’re next stuck on what exercise to do when you’re not feeling 100%, don’t just choose nothing!

There are options out there, just choose what you know will work best for your body and the condition you are in. Remember to take it easy and set a realistic goal before starting, so you don’t push yourself too far or risk feeling disappointed when you can’t do as much as normal.

What is your favourite low impact exercise and why?!

XO

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Why to listen to your body at the first sign of break down!

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Hello everyone!

I haven’t posted half as much as I had hoped this week and the reason for that is I’ve slowly got more ill all week! I have to admit, being typical me I tried to ignore it last week when I was getting migraines every few days and just generally feeling grotty. I pushed through my workouts and hoped the whole blip would disappear. However this week it really seems to have caught up with me and I now appear to have a virus on top of all the headaches and can’t do very much bar rest….

I have been taking all my vitamins, drinking lots of herbal tea and sleeping as much as I can. As determined as you may be to push through being ill, sometimes you just have to give in to it, even if just for one day. It could be the difference between you having to take that one day out for rest or an entire week, if not more. You’re workouts won’t be as effective and could even just be damaging.

Don't spin your body to out of control by not knowing when to stop!!!!

For me this has been a real lesson in understanding by body isn’t this army tank and I do need to give it a break from time to time. I have to admit I’m still struggling to listen to these messages I’m flogging myself but they are so true! If you ever want to achieve optimum health and wellness you HAVE to listen to your body and work with it, not against it.

Learn to relax

I think I may have been overdoing the cardio the past few weeks and have decided to plan a weeks worth of lower intensity workouts to give my body some much needed time to really recooperate, I wanted to do this to also show you that even if you aren’t feeling you’re best physically (maybe you’re ill, recovering from an illness or maybe you’re just not that fit yet), there are still options to get your body moving and staying in good shape.

I’m also a big believer in feeding your body the good nutrients it needs to be able to get better, although I always feel like eating more snack/junk food when I’m ill, I know it’s not the wisest of things I could be feeding it. Even though I always eat I very healthy diet …  I am going to be putting a large emphasis on ensuring I get more carbs this week and plenty of coulourful, fresh fruit and veg.

I have been craving and eating bananas like a monkey this week which are great source of potassium, which is of course much needed for muscle recovery. After listening to my body and recognizing this I can see my muscles are obviously crying out for potassium (which makes perfect sense with all the running I’ve been doing recently) and so I have also decided to start taking a potassium supplement for the next week to give them that extra boost.  

I will be posting my lower intensity workout plan tomorrow which so be sure to check back and follow along with me if you think it’s a good plan for you! It’s only a week so why not give it a try!

What foods are you craving and is this your body trying to tell you what it’s after?! And have you ever tried to be a superwomen, push through and ended up making yourself feel worse?! Please share your thoughts and stories!

XO

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Check in and start of Jillian Michael’s Ripped in 30 DVD!

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Hey everyone!

Another check in just to catch you up on my workouts! My main reason for today is to introduce the new DVD I have just bought, Jillian Michael’s Ripped in 30. I am going to start doing this 4 week exercise programme and keep you up to date on my progress… what I love, hate and a few videos of me doing some of the moves so you can see the type of thing that is included.

I LOVE a Jillian Michael’s DVD and I’m sure this will be no different but I’m excited to try something new and hopefully see some results! :) Check out a few clips from the DVD in this YouTube video.

Be sure to follow my progress and updates on Facebook and Twitter!

xo

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Never miss your rest and recovery day!

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Hey everyone!

Normally I’m all for encouraging a hard workout but today I doing the opposite and encouraging taking a break! For some people this may not be an issue but if, like me, exercise is part of your daily routine you can easily end up forgetting to take a rest day and the results can be detrimental to your health and long term success of training.

I have decided to write about this because yesterday I completely burned out! I woke up and started to do my normal morning workout and could barely drag any limb to do it! Obviously at this point I stopped, I had planned my rest day for Sunday but I knew my body needed the rest.

It’s so important to listen to your body and not feel the need to consistently push yourself. By pushing yourself you could cause injury, will only be weaker the next day and doing this can seriously effect your motivation and enjoyment of exercise. By taking this rest I was able to bounce back today and push myself harder and and get a fantastic workout in!

Below is my top tip’s on how to aid recovery on your rest days!

  • Soak in a cold bath - I like to run a cold bath and sometimes add some ice. Lay in the bath for about ten minutes, the cold will ease any swelling that may be occuring and prevent stiff legs and pain.
  • Get a massage - Having a massage increases blood flow which helps remove waste such as built up lactic acid from muscles, not forgetting how relaxing they are! If you can’t afford a massage, invest in some oil or lotion and massage your legs in the comfort of you own home, or get a friend or family member to do it for you! ;)
  • Elevate your legs - If you’re watching television or when laying down in bed at night, place a cushion under your feet to slightly elevate them, this will improve circulation to the muscles and help to remove waste.
  • Take a light walk -Sitting and resting in one position for too long can end up stiffening you up more! By finding the right balance and taking a light stroll helps circulation and prevents cramping on rest days, I always walk my dogs on my rest day!

    Me and my dogs taking a walk :)

  • Stretch that body out! - Doing a simple stretch routine can help flexibility and muscle recovery. I also like to try some light yoga or pilates routines on a rest day to help stretch out and relax at the same time. Never bounce or force a stretch and focus on relaxing while carrying out the moves.
  • Get a good nights sleep - Lack of sleep can could mean you’re not giving your muscles adequate time to recover. Make sure you get an early night on your rest day, even if you can only get an extra hour your body will be thankful!
  • EAT + DRINK WELL -Fuel your body up well on your rest day and help your muscles to replenish themselves ready for a strong performance when you hit your next workout! I fill up on healthy carbs such as sweet potato, quinoa and broccoli, carbohydrates help replace glycogen stores in the muscles. Also get in plenty of lean protein such as eggs and tofu, this protein will help to build and repair muscle tissue. Also make sure you are drinking plenty of water and keeping your muscles hydrated to ensure they can function well.

    Treat yourself to a yummy + healthy meal out on a rest day!

Follow these top tips and make sure you take at least one full rest day a week to recover! It will help your long term performance and prevent injury.

What are your top tips for muscle recovery after exercise and how do you like to recuperate on your rest day!?

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Printable HIIT Style Workout – The perfect way to start and finish your run :)

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Hey everyone!

With this lovely weather recently, it’s got me motivated to start running outside again rather than always hitting the gym. However I like variety in my workouts and want to do more than just running to make sure I’m working out different muscles. SO now before and after my runs, I like to do a short fat blasting style circuit, it gets my heart rate up and really adds  something to my workout.

Below is an example of the type of thing I do, nothing fancy, just very old school moves but very effective! You can even try doing this workout 4 times through with a minute rest in between for an amazing cardio blast, perfect if you’re short for time or space to workout :)

Let me know how you find it in the comments below! What extra’s do you add on to a run for a more well rounded workout?!

xo

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Gym Time! Why it’s always best to not over think it and just DO IT!

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Hello everyone!

I felt the need to write an entire post on going to the gym after such a good workout last night, you know the kind where you just completely surprise yourself and walk out feeling like a superhero?! Well it was one of those times!

I have to admit I’m one of those annoying people who is always up for a workout and never gets bored of it BUT yesterday to my surprise I honestly couldn’t think of anything worse than getting my gym clothes on and leaving the house. I kept pushing the time to go later and later, eventually making the move to go after telling myself I only had to do half my normal workout.

After pounding the treadmill for ten minutes, sweating it out to a few J Cole songs (pretending I’m gangster) I had soon got my motivation back! Half a workout you say? That’s not me I thought! Before I knew it I had done one of the best workouts I’ve had in a long time.

The punch line of this is in the time you’ve debated to go to the gym, you could have finished your workout. Why not just go and do your best, if you still get there and can only manage half your routine then take a ‘glass half full’ attitude and be proud knowing you’ve done your best. Who knows, you may get to the gym and find a hidden burst of motivation (like I did) and have the best workout EVER…. but if all you do is sit thinking about your workout, you’ll never know!

Lookin' Goooood ;)

Whatever your workout is today, no matter how unmotivated you are, don’t even think about any of it. Just get up, get ready and give 100% to whatever you to do!

xo

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