Well, I did manage a 40min workout and then I took the dog for a walk down the beach. Didn't enjoy it as much as I normally do though, what is going ON! Maybe the other poster was right (fitz, was that you?! LOL) And my body just needs a break. I may try some yoga tomorrow as that always makes me feel nice and chilled.
Also been making shortbread and tablet for my burns supper saturday night....YUMMMMMMMMM
Happy Blitzing!
Thursday, January 28, 2010
MOTIVATION STRIKE!
I am struggling for motivation this week, not quite sure why! I did force myself to row yesterday and have a workout which I did enjoy but again today I am looking for any excuse not to have to. I know we ALL have days like this.
I will let you know how the day spans out!
Happy Blitzing!
I will let you know how the day spans out!
Happy Blitzing!
Wednesday, January 27, 2010
Motivation
A couple of days off and I am low on motivation! I am FORCING myself to go to my Fit-4-2 class with Callum and also do some rowing. I know I will feel so much better for it and will even enjoy it but it is amazing how easily we can drop out of our routines.
I know I have said this before but I am saying it again. The IDEA of doing something is quite often worse than the actual doing. We think about it and procrastinate and end up dreading the doing, where as if we just put our mind to it and get it over and done with it really is less painful!
Doing something for 21 days becomes a routine and our bodies are then trained for it. So for 21 days stick it out and it does get easier.
Happy Blitzing!!!
I know I have said this before but I am saying it again. The IDEA of doing something is quite often worse than the actual doing. We think about it and procrastinate and end up dreading the doing, where as if we just put our mind to it and get it over and done with it really is less painful!
Doing something for 21 days becomes a routine and our bodies are then trained for it. So for 21 days stick it out and it does get easier.
Happy Blitzing!!!
Tuesday, January 26, 2010
Lazy Day
I have been really lazy today and done....NOTHING! I did walk the dog and walk to the shops but in the working out department a BIG FAT ZERO! No excuse really just felt really lethargic. Callum has had a bad cough and cold and has been up most of the nights and I have been too tired to motivate myself.
I feel awful now! Its amazing how you get used to exercising and doing something that I feel really sluggish not doing anything. I will have to make up for it tomorrow! Now where did I put my beer.....
Happy Blitzing!
I feel awful now! Its amazing how you get used to exercising and doing something that I feel really sluggish not doing anything. I will have to make up for it tomorrow! Now where did I put my beer.....
Happy Blitzing!
Monday, January 25, 2010
Week 4: Weekly Weigh in and Stats
Morning all!
A quick recap of last week seeing as I missed it last night and then the dreaded weigh in and stats.
Mon: Magazine workout, 30mins 153 cals burnt
Wed: Rowing 20mins 168cals and Fit for 2 class, 1hr, 329cals
Thurs: Run 1hr 464cals
Fri: Mag work out 40mins, 160cals
Sat: Hockey 1hr49 821cals
Sun: horse work, 2hrs30 262cals
A total weekly calorie burn of 2,357cals so not a bad week at all!
And now for the stats......EEK! After my little hiccup on wednesday, or whenever it was, when I was caught by the pull of the bathroom scales the week has not been too bad.
Weight: 66.9kg (147lbs) DOWN A POUND
Waist: 29inches NO CHANGE
Bust: 35inches NO CHANGE
Hips: 39inches DOWN 1 INCH!
I think my weight loss has slowed down from 2lbs a week to 1lb a week as I near my goal weight and build and tone muscle but I am happy with that. An inch off my hips is great! I wonder if I can lose 1kg/2lbs this week though to be on track, we will have to find out! I am not going to do anything drastic as the most important thing is to keep my milk supply up for Callum and stay healthy.
How did everyone else do this week?
Happy Blitzing!
Sunday, January 24, 2010
Clingy baby with a cough/cold
Hi All
I will have to finish off the week tomorrow as my wee man has a cough/cold and is really clingy. He won't sleep and just wants hugs.
See you all tomorrow and Happy Blitzing!
I will have to finish off the week tomorrow as my wee man has a cough/cold and is really clingy. He won't sleep and just wants hugs.
See you all tomorrow and Happy Blitzing!
Sport
Hi all,
It's the end of the week, AGAIN! I am still trying to nail down Scott to take some pics/vid of some of the workout moves so I WILL get on it this week, though a friend has offered to do the honours on Thursday so watch this space.
Yesterday I had a hockey game and burnt off nearly 900 calories! That beats every workout and it is something I LOVE to do. Any sporting activity is a great great way to burn calories, get fit and meet new people. (And an excuse to have a cinnamon bun...OOPS! One of the benefits of working out, you can treat yourself to something you enjoy)
I am having a day off today, though I am working on horses which is like a mini workout but in my head I am not actively exercising. I am also SOOOOO tired as my wee man has a cough/cold and has been up every hour to two hours the last 2 days so I am shattered.
I will finish off the week later on!
Happy Blitzing!
It's the end of the week, AGAIN! I am still trying to nail down Scott to take some pics/vid of some of the workout moves so I WILL get on it this week, though a friend has offered to do the honours on Thursday so watch this space.
Yesterday I had a hockey game and burnt off nearly 900 calories! That beats every workout and it is something I LOVE to do. Any sporting activity is a great great way to burn calories, get fit and meet new people. (And an excuse to have a cinnamon bun...OOPS! One of the benefits of working out, you can treat yourself to something you enjoy)
I am having a day off today, though I am working on horses which is like a mini workout but in my head I am not actively exercising. I am also SOOOOO tired as my wee man has a cough/cold and has been up every hour to two hours the last 2 days so I am shattered.
I will finish off the week later on!
Happy Blitzing!
Friday, January 22, 2010
Great High Protein Snacks
I have had a couple of emails asking what are good snacks to have. To keep our metabolism at a steady rate we need to snack throughout the day. But GOOD snacks and not BAD snacks.
You also need to eat meals and not skip any, especially breakfast. Your day should look like this:
Breakfast
Snack
Lunch
Snack
Dinner (or another snack if you eat later)
Snack ( or dinner if you snacked above)
Great snacks are:
You also need to eat meals and not skip any, especially breakfast. Your day should look like this:
Breakfast
Snack
Lunch
Snack
Dinner (or another snack if you eat later)
Snack ( or dinner if you snacked above)
Great snacks are:
- Mini babybel light 51cals
- Hard boiled Egg 70cals
- Rice cake with half tbsp peanut butter 135cals
- 100g cooked chicken breast 150cals
- low fat yoghurt varies - 50cals to 100cals
- protein shake 150cals (I have a shake after a workout, it replaces fluids and proteins to stop crashing and it feeds your muscles)
- A banana (Not protein but a great snack...ANY fruit really) varies - 50cals to 100cals
Hope that helps!
Happy Blitzing!
Apologies again!
Where does the time go? Its Friday already and I have only blogged once.
Tania and I went running yesterday, our first "official" triathlon training. 2 bubs in the chariot, dog in tow and off we went! I am really enjoying having a goal to work towards.
A little bit of advice for those of you who can't resist jumping on the scales EVERYDAY to see if you have dropped a pound. Try and only weigh yourself once a week, at the same time every week. I normally stick to this rule but a "friend" tol dme she had lost 2 lbs over night so I couldn't resist the pull of the bathroom scales....AND I HAD PUT ON HALF A POUND! Gutted....
BUT during a week we can fluctuate with fluid retention if we have had too much salt, a heavy meal the night before, bloatedness due to our periods. So, drink LOTS of water, cut back on salt (too much isn't good for you anyway) and resist the pull of the bathroom scales!
Happy Blitzing!
Tania and I went running yesterday, our first "official" triathlon training. 2 bubs in the chariot, dog in tow and off we went! I am really enjoying having a goal to work towards.
A little bit of advice for those of you who can't resist jumping on the scales EVERYDAY to see if you have dropped a pound. Try and only weigh yourself once a week, at the same time every week. I normally stick to this rule but a "friend" tol dme she had lost 2 lbs over night so I couldn't resist the pull of the bathroom scales....AND I HAD PUT ON HALF A POUND! Gutted....
BUT during a week we can fluctuate with fluid retention if we have had too much salt, a heavy meal the night before, bloatedness due to our periods. So, drink LOTS of water, cut back on salt (too much isn't good for you anyway) and resist the pull of the bathroom scales!
Happy Blitzing!
Monday, January 18, 2010
Feedback
Just a quickie,
I would love some feedback from you all on what you think of my blog. I started it as I felt there was something missing for post pregnant women in losing weight and taking into account our lack of time as we have a new born. I am hoping I can turn it into something more and Scottie has promised to take some video and pics of some of the moves I do with Callum. I have now lost 35pounds in 3 months by adapting exercises to include my son, which he loves, and it does seems to be working! And its not just for post pregnancy, anyone wanting to tone up their tummy or firm their thighs and bums can join in.
Happy Blitzing!
I would love some feedback from you all on what you think of my blog. I started it as I felt there was something missing for post pregnant women in losing weight and taking into account our lack of time as we have a new born. I am hoping I can turn it into something more and Scottie has promised to take some video and pics of some of the moves I do with Callum. I have now lost 35pounds in 3 months by adapting exercises to include my son, which he loves, and it does seems to be working! And its not just for post pregnancy, anyone wanting to tone up their tummy or firm their thighs and bums can join in.
Happy Blitzing!
Week 3: Weekly Weigh in and Stats
Morning all
So how have your weeks been? Lots of great workouts? I only managed 4 workouts this week but thats ok. I think 4 a week is a great amount though I do try and do 5 or 6.
As always, a quick recap on the reasons behind my blog for any new comers. 2 main reasons.
1- Work out with your baby to rid yourself of the post pregnancy belly. You don't need a gym or gimmicks or any expensive aids, just yourself, your baby and motivation. Though it works JUST as well with no baby and some weights. I couldn't find on the internet something that focused on this so I thought I would start one myself.
2- An added challenge: A january fitness magazine promised you could lose 10/15/20lbs in the new year by following their strength training workout twice a week coupled with your own cardio and a good diet plan. So I am putting this to the test and so far so good!
THE MEASUREMENTS AND STATS
Tues: Magazine workout, 30mins 135 cals burnt
Wed: fit-4-2 class 1hr 230 cals
Thurs: Run 30mins 250 cals (When I run I am pushing a chariot with Callum so it is an EXTRA challenge!)
Sun: hockey game: 1hr40 673 cals
And now for the weekly measurements....EEK! I wasn't feeling confident at all stepping on the scales this morning as I have had a few beers this week. However...
Weight: 67.3kg/148lbs DOWN 0.6kg/1lb
Waist: 29 inches
Bust: 35 inches
Hips: 40 inches
No change on the measurements really, each one was a little smaller but not enough to write home about, but all going in the right direction! I have set myself a personal goal of being 66kg by the end of January, at least. And it just goes to show, don't deny yourself something you want (within reason). We had a bit of a stressful week and then some good news so we commiserated AND celebrated with some cold beers in the evening, I enjoyed it, I didn't binge and I have lost weight so all good.
I will post some vids and pics this week, I PROMISE!
As always, Happy Blitzing!
So how have your weeks been? Lots of great workouts? I only managed 4 workouts this week but thats ok. I think 4 a week is a great amount though I do try and do 5 or 6.
As always, a quick recap on the reasons behind my blog for any new comers. 2 main reasons.
1- Work out with your baby to rid yourself of the post pregnancy belly. You don't need a gym or gimmicks or any expensive aids, just yourself, your baby and motivation. Though it works JUST as well with no baby and some weights. I couldn't find on the internet something that focused on this so I thought I would start one myself.
2- An added challenge: A january fitness magazine promised you could lose 10/15/20lbs in the new year by following their strength training workout twice a week coupled with your own cardio and a good diet plan. So I am putting this to the test and so far so good!
THE MEASUREMENTS AND STATS
Tues: Magazine workout, 30mins 135 cals burnt
Wed: fit-4-2 class 1hr 230 cals
Thurs: Run 30mins 250 cals (When I run I am pushing a chariot with Callum so it is an EXTRA challenge!)
Sun: hockey game: 1hr40 673 cals
And now for the weekly measurements....EEK! I wasn't feeling confident at all stepping on the scales this morning as I have had a few beers this week. However...
Weight: 67.3kg/148lbs DOWN 0.6kg/1lb
Waist: 29 inches
Bust: 35 inches
Hips: 40 inches
No change on the measurements really, each one was a little smaller but not enough to write home about, but all going in the right direction! I have set myself a personal goal of being 66kg by the end of January, at least. And it just goes to show, don't deny yourself something you want (within reason). We had a bit of a stressful week and then some good news so we commiserated AND celebrated with some cold beers in the evening, I enjoyed it, I didn't binge and I have lost weight so all good.
I will post some vids and pics this week, I PROMISE!
As always, Happy Blitzing!
Sunday, January 17, 2010
Eating out
It's the end of the week again. I seem to live in a time warp as time is flying by too quickly! I did intend on working out yesterday but we ended up babysitting our friends 2 boys so running around the park playing tag was my fitness yesterday!
We also went out for dinner last night but instead of having the roast lamb or a mouthwatering burger (yummmmm!) I had crab cakes and salad. Really tasty and a healthy choice! I also drove so I wouldn't be tempted to drink 100s of calories. Just because we are dieting doesn't mean we can't go out and have fun. Though if you do have a few drinks or succumb to desert, ENJOY IT!!! Don't feel guilty but just pencil an extra workout into your diary to balance it out. This could be a nice walk with your baby, a work out....even some bedroom antics! (haha)
And this morning I have a hockey match, 70 minutes of sprints and turns and wielding a stick, fun fitness!
I'll come back later to end the week.
Happy Blitzing!
We also went out for dinner last night but instead of having the roast lamb or a mouthwatering burger (yummmmm!) I had crab cakes and salad. Really tasty and a healthy choice! I also drove so I wouldn't be tempted to drink 100s of calories. Just because we are dieting doesn't mean we can't go out and have fun. Though if you do have a few drinks or succumb to desert, ENJOY IT!!! Don't feel guilty but just pencil an extra workout into your diary to balance it out. This could be a nice walk with your baby, a work out....even some bedroom antics! (haha)
And this morning I have a hockey match, 70 minutes of sprints and turns and wielding a stick, fun fitness!
I'll come back later to end the week.
Happy Blitzing!
Thursday, January 14, 2010
TRIATHALON!
So......to put it into writing so there is no backing down, a friend and I (YOU KNOW WHO YOU ARE!!!) have decided to do a triathlon in May. It gives me something to aim for and a reason why I am getting fit, as well as to rid myself of this baby belly. Its the UBC short triathlon and then all going well, and if WE enjoy it WE might do another one in August. (mwuaghahaha....T, are you peeing your pants yet?!)
You heard it here first!
Happy Blitzing!
You heard it here first!
Happy Blitzing!
Wednesday, January 13, 2010
Aplogies!
Sorry I have been a bit lax in updating my blog. I have had a busy few days! Though I have managed 2 workouts this week and I am going for a run with the chariot and the dog tomorrow. I am feeling a little carb heavy these days and am trying to think of better snacks that are higher in protein.
Field hockey has started again after the xmas break which is good! In a full game I can burn 800calories and it is a great all over body workout. A great tip for anyone out there who wants to get back into shape - join a club or society! Soccer, hockey, netball....anything! It is a great way to make new friends and it gives you the motivation and an excuse to get some exercise.
Happy Blitzing!
Field hockey has started again after the xmas break which is good! In a full game I can burn 800calories and it is a great all over body workout. A great tip for anyone out there who wants to get back into shape - join a club or society! Soccer, hockey, netball....anything! It is a great way to make new friends and it gives you the motivation and an excuse to get some exercise.
Happy Blitzing!
Monday, January 11, 2010
A little tip
I have just been chatting to a friend and thought I would write the same in here. We all love food and we all love ice cream and cookies etc so this is what I do...see if it helps.
Knowing I am allowed 1800cals a day (breast feeding so can't go below 1800) I would allow myself 2 scoops of icecream or 2 biscuits or a whole bagel. Then I would just take 1 scoop or 1 biscuit or half a bagel and then wait. You get the taste and you are having what you want, if 1 satisfied my cravings or the munchies then excellent, I had allowed for 2, only had 1 so my calories were even better. But if 1 wasn't enough, I could have my second without going over my allowance, and in my head I was having "seconds" and 9 times out of 10 I didn't really want the second so all good!
Just a little tip and trick that I find works really well for me. If anyone else has any tips that work for them, send me an email and I'll post them to the blog.
Happy Blitzing!
xxx
Knowing I am allowed 1800cals a day (breast feeding so can't go below 1800) I would allow myself 2 scoops of icecream or 2 biscuits or a whole bagel. Then I would just take 1 scoop or 1 biscuit or half a bagel and then wait. You get the taste and you are having what you want, if 1 satisfied my cravings or the munchies then excellent, I had allowed for 2, only had 1 so my calories were even better. But if 1 wasn't enough, I could have my second without going over my allowance, and in my head I was having "seconds" and 9 times out of 10 I didn't really want the second so all good!
Just a little tip and trick that I find works really well for me. If anyone else has any tips that work for them, send me an email and I'll post them to the blog.
Happy Blitzing!
xxx
Week 2: Weekly Weigh In and Stats
OK, week 2 is down and had a little hiccup with the groin strain. Have just held my breath and stood on the scales.......but first a quick recap!
For those who are new to the blitz, I am hoping to motivate and inspire others out there to blitz the post-pregnancy belly and get fit without the need for gyms or gimmicks, just you and your baby. It is a great way to bond. For those who don't have kids, it is just a great way to get fit!
In addition to that, I have set a challenge to see if the program in a fitness magazine promising to lose 10/15/20 lbs in the new year does actually work.
So, without further ado....here are my stats after week 2
Mon: rest
Tue: magazine workout and some cardio 1hr24 224cals burn
Wed: rest
Thurs: Walk and yoga, 1hr34 181cals
Fri: arms and core, 40mins 90cals
Sat: work on horses, 90mins 195cals
Sun: Bike ride, 90mins 231cals
Weight: 67.9kg (149lbs) DOWN 2 LBS
Bust:: 35inches NO CHANGE
Waist: 29inches NO CHANGE
Hips: 40inches DOWN 1 INCH
I am happy with that, my hips are slimming down and I am down another 2lbs which is a steady and sustainable weight loss. Not sure If I have said this in here before but my goal is to be 61kg again (134lbs)
I also took some belly pics, excuse my PJs! Scott is going to take some video or pictures of some of the workout moves tonight or tomorrow so I will post ASAP
As always, HAPPY BLITZING!
For those who are new to the blitz, I am hoping to motivate and inspire others out there to blitz the post-pregnancy belly and get fit without the need for gyms or gimmicks, just you and your baby. It is a great way to bond. For those who don't have kids, it is just a great way to get fit!
In addition to that, I have set a challenge to see if the program in a fitness magazine promising to lose 10/15/20 lbs in the new year does actually work.
So, without further ado....here are my stats after week 2
Mon: rest
Tue: magazine workout and some cardio 1hr24 224cals burn
Wed: rest
Thurs: Walk and yoga, 1hr34 181cals
Fri: arms and core, 40mins 90cals
Sat: work on horses, 90mins 195cals
Sun: Bike ride, 90mins 231cals
Weight: 67.9kg (149lbs) DOWN 2 LBS
Bust:: 35inches NO CHANGE
Waist: 29inches NO CHANGE
Hips: 40inches DOWN 1 INCH
I am happy with that, my hips are slimming down and I am down another 2lbs which is a steady and sustainable weight loss. Not sure If I have said this in here before but my goal is to be 61kg again (134lbs)
I also took some belly pics, excuse my PJs! Scott is going to take some video or pictures of some of the workout moves tonight or tomorrow so I will post ASAP
As always, HAPPY BLITZING!
Sunday, January 10, 2010
Hidden Exercise
Morning all you Blitzers.
Well, the groin injury is feeling much better. I have done no real cardio this week due to resting my leg but have done yoga, been for walks and worked on my arms and core. As they say, anything is better than nothing.
Yesterday I was working on horses (I do equine therapy - manipulations, adjustments, massage etc) I wore my heart rate monitor to see if the work was a hidden workout. Manipulating a horses hind legs and adjusting their hips is a weight lifting effort! My heart rate rose to 145 on one horse and in 90mins I burn 200 calories at a 60% fat burn so in my eyes that is a workout! I lift a hind leg and roll the pelvis back and forth to realign the hips and if you have ever lifted and held a hind leg you know its heavy!
Today Scott, Lupe (the husky) Callum and I are going to go on a bike ride. Every sunday we have a family day and go for long walks though today we are taking the bikes and the chariot. Like the horse work, I consider this a hidden workout. You are doing something you enjoy, with company you enjoy and the time flies by. Before you know it you have been out for a couple of hours, had plenty of fresh air and burnt hundreds of calories in the process! Not bad for a sunday.
Tomorrow is weigh in day and I will give a recap of week 2. Scott has also agreed to give me a hand and is going to take some pics/video of some of the moves in the routines I do with Callum so watch this space!
As, always, Happy Blitzing!
Well, the groin injury is feeling much better. I have done no real cardio this week due to resting my leg but have done yoga, been for walks and worked on my arms and core. As they say, anything is better than nothing.
Yesterday I was working on horses (I do equine therapy - manipulations, adjustments, massage etc) I wore my heart rate monitor to see if the work was a hidden workout. Manipulating a horses hind legs and adjusting their hips is a weight lifting effort! My heart rate rose to 145 on one horse and in 90mins I burn 200 calories at a 60% fat burn so in my eyes that is a workout! I lift a hind leg and roll the pelvis back and forth to realign the hips and if you have ever lifted and held a hind leg you know its heavy!
Today Scott, Lupe (the husky) Callum and I are going to go on a bike ride. Every sunday we have a family day and go for long walks though today we are taking the bikes and the chariot. Like the horse work, I consider this a hidden workout. You are doing something you enjoy, with company you enjoy and the time flies by. Before you know it you have been out for a couple of hours, had plenty of fresh air and burnt hundreds of calories in the process! Not bad for a sunday.
Tomorrow is weigh in day and I will give a recap of week 2. Scott has also agreed to give me a hand and is going to take some pics/video of some of the moves in the routines I do with Callum so watch this space!
As, always, Happy Blitzing!
Thursday, January 7, 2010
Injuries
Before any workout it is really important to warm up your muscles to prepare them for the work ahead and to prevent injury. Then after your warm up it is JUST as important to cool down.
Spend at least 5 minutes warming up your arms and legs. I take 2 x 2lb weights and do boxercise moves to music, working my arms and legs, shoulders etc. To cool down I stretch out all my muscles and take deep breaths, similar to yoga.
However...after all this, one all to vigorous sumo karate kick and I have pulled my groin OOCHA! This does not mean I am sitting by idly waiting for it to feel better, today I worked on my arms and my core for 30mins, and later on I am going to do some yoga.
I have been icing my groin (a difficult place to ice I'll tell ya!) on and off for the last 24 hours, then today I have been applying a warm compress and it is feeling much better! I will give it a day or so more to heal properly.
Remember, for all pulls, strains and sprains....RICE! Rest, Ice, Compress, Elevation.
Happy Blitzing!
Spend at least 5 minutes warming up your arms and legs. I take 2 x 2lb weights and do boxercise moves to music, working my arms and legs, shoulders etc. To cool down I stretch out all my muscles and take deep breaths, similar to yoga.
However...after all this, one all to vigorous sumo karate kick and I have pulled my groin OOCHA! This does not mean I am sitting by idly waiting for it to feel better, today I worked on my arms and my core for 30mins, and later on I am going to do some yoga.
I have been icing my groin (a difficult place to ice I'll tell ya!) on and off for the last 24 hours, then today I have been applying a warm compress and it is feeling much better! I will give it a day or so more to heal properly.
Remember, for all pulls, strains and sprains....RICE! Rest, Ice, Compress, Elevation.
Happy Blitzing!
Wednesday, January 6, 2010
An Example Work Out
In addition to the core exercises below, here is an example of what I do in one of my sessions. I see this as a mixture of intervals and strength training as it really does get the blood pumping.
You will need:
1 x yoga matt
1 x pilates ball
2 x weights (5lb to 10lbs...I use 10lbs) OR a willing and happy baby!
(Optional 2lb weights for warm up)
I normally put on some really good thumping tunes for motivation. My workout album of the moment is The Freemasons. For the first 5 mins I use 2lb weights, one in each hand, and do a sort of boxercise warm up to the music. I am sure I look like a lunatic if anyone was watching but it warms up my shoulders and arms and legs. Far to hard to describe though! Just dance around like a looney and you will be warmed up.
SKATERS
(Or my version of skaters) Targets inner and outer thighs, bum
Stand at the left end of your yoga mat, feet together with right foot off the ground. Take a sideways leap with you right foot and swing your left arm and bend so your left arm touches the floor (think of a speed skater)and bring your left leg behind your right so they cross. Then leap back with your left leg and right arm touching the ground. (Does that make sense?) One leap is 1 rep. I do 20, then stop and do 20 more.
WEIGHTED SQUAT
Targets shoulders arms thighs bum
Stand with your feet shoulder width apart and a weight in each hand. Raise your arms so you are resting the weights on your shoulders and squat. As you come up from the squat and are back to standing raise both arms into the air. Lower your arms and as your hands are back on your shoulders squat. One squat and raise is 1 rep. Do 2 x 12 reps. (Instead of weights hold your baby in both hands and raise above your head. They love it!)
WEIGHTED LUNGE
Targets shoulders, core and legs
Stand with feet together, hold a weight in both hands, lunge left leg forward and swing weight to the right. Return to starting position. Lunge right leg forward and swing weight left. One lunge is 1 rep. Do 2 x 12 reps. (Again, instead of weights you can hold and swing your baby, Callum laughs his head off when I do this!)
SKIP AND CYCLE
Targets Abs legs shoulders
I don't actually have a skipping rope as my ceiling is too low. I just go through the motions with no rope, just the same!
Do a double footed skip for 60seconds, then lie on your back bring your left knee to your chest and the right leg our straigh but off the floor. Place your hands behind your head like a sit up and bring right elbow to left knee. Slowly cycle so your left elbow is now at your right knee. Left then right (BOTH LEGS) is 1 rep so do 12 of these. Then skip for 40seconds and cycle for 12 reps then skip for 30seconds and cycle for 12 reps.
KARATE KICKS
Targets abs and bum
Stand with your legs shoulder width apart. Raise your arms so your fists are infront of your face as if you were going to punch someone. Kick out your left leg at waist level as high as you can and as straight as you can, leaning slightly back if you have to. Without returning your left foot to the floor kick out 12 times and then switch legs. Repeat so you end up doing 2 x 12 reps with each foot. To add in some legs and bum toning squat down before each kick. (squat kick squat kick...etc) I hold Callum while I do these for an added boost.
PUSH UPS
Targets arms and shoulders and core
Us girls all hate push ups but they really work! Take one dumbell, position yourself in a full push position with your left hand resting on the dumbell. Do a pushup and when you are back to the start position roll the weight across to your right hand, and then push down into a pushup. The weight gives you a deeper "push" on one side engaging your core and toning your arms. You may find this hard so do 2 x 6 reps and build up to 2 x 10 reps.
PLANK AND RAISE
Targets core, arms and shoulders.
Position yourself in a full push-up position on the floor, arms extended and weight on hands and toes (you can have your legs straight out behind arms or together in the centre for a harder lift). Raise your left arm to the ceiling, turning your body to look up at your hand, then lower it back down to the ground. Do the same on the Right and alternate sides for 12 reps. Do this twice.
TURN AND SQUAT
Targets your core and bum
Stand with your feet shoulder width apart. Hold your pilates ball in both hands. Slowly squat down and turn your body to the left go to place the ball on the ground to your left and then raise (still holding ball) Then slowly repeat to the right. The key is SLOWLY. Do 2 x 10 reps. (one direction is one rep)
BURPIES
(some people call these squat thrusts) Targets arms legs and abs
Crouch on the floor with your hands and feet together, jump your feet back so you are now in a pushup position, then jump your feet back in and stand and do a star jump. That is 1 rep. I do 2 x 10 reps.
Cool off by stretching out your arms and legs and you are done! This should take you 30/40mins I think and should get your blood pumping. Do as much or as little as you like. I will post a slightly different workout soon. As always the key is to mix it up and don't do the same on 2 consecutive days. For example my week looks like this
Day 1: Run
Day 2: Strengthen and Tone
Day 3: Intervals (as above)
Day 4: Run
Day 5 Abs/Strengthen and Tone
Day 6: Intervals (optional day 6...see how you feel)
Day 7: Off
I think anything from 4 days a week is a great week.
Happy Blitzing!
You will need:
1 x yoga matt
1 x pilates ball
2 x weights (5lb to 10lbs...I use 10lbs) OR a willing and happy baby!
(Optional 2lb weights for warm up)
I normally put on some really good thumping tunes for motivation. My workout album of the moment is The Freemasons. For the first 5 mins I use 2lb weights, one in each hand, and do a sort of boxercise warm up to the music. I am sure I look like a lunatic if anyone was watching but it warms up my shoulders and arms and legs. Far to hard to describe though! Just dance around like a looney and you will be warmed up.
SKATERS
(Or my version of skaters) Targets inner and outer thighs, bum
Stand at the left end of your yoga mat, feet together with right foot off the ground. Take a sideways leap with you right foot and swing your left arm and bend so your left arm touches the floor (think of a speed skater)and bring your left leg behind your right so they cross. Then leap back with your left leg and right arm touching the ground. (Does that make sense?) One leap is 1 rep. I do 20, then stop and do 20 more.
WEIGHTED SQUAT
Targets shoulders arms thighs bum
Stand with your feet shoulder width apart and a weight in each hand. Raise your arms so you are resting the weights on your shoulders and squat. As you come up from the squat and are back to standing raise both arms into the air. Lower your arms and as your hands are back on your shoulders squat. One squat and raise is 1 rep. Do 2 x 12 reps. (Instead of weights hold your baby in both hands and raise above your head. They love it!)
WEIGHTED LUNGE
Targets shoulders, core and legs
Stand with feet together, hold a weight in both hands, lunge left leg forward and swing weight to the right. Return to starting position. Lunge right leg forward and swing weight left. One lunge is 1 rep. Do 2 x 12 reps. (Again, instead of weights you can hold and swing your baby, Callum laughs his head off when I do this!)
SKIP AND CYCLE
Targets Abs legs shoulders
I don't actually have a skipping rope as my ceiling is too low. I just go through the motions with no rope, just the same!
Do a double footed skip for 60seconds, then lie on your back bring your left knee to your chest and the right leg our straigh but off the floor. Place your hands behind your head like a sit up and bring right elbow to left knee. Slowly cycle so your left elbow is now at your right knee. Left then right (BOTH LEGS) is 1 rep so do 12 of these. Then skip for 40seconds and cycle for 12 reps then skip for 30seconds and cycle for 12 reps.
KARATE KICKS
Targets abs and bum
Stand with your legs shoulder width apart. Raise your arms so your fists are infront of your face as if you were going to punch someone. Kick out your left leg at waist level as high as you can and as straight as you can, leaning slightly back if you have to. Without returning your left foot to the floor kick out 12 times and then switch legs. Repeat so you end up doing 2 x 12 reps with each foot. To add in some legs and bum toning squat down before each kick. (squat kick squat kick...etc) I hold Callum while I do these for an added boost.
PUSH UPS
Targets arms and shoulders and core
Us girls all hate push ups but they really work! Take one dumbell, position yourself in a full push position with your left hand resting on the dumbell. Do a pushup and when you are back to the start position roll the weight across to your right hand, and then push down into a pushup. The weight gives you a deeper "push" on one side engaging your core and toning your arms. You may find this hard so do 2 x 6 reps and build up to 2 x 10 reps.
PLANK AND RAISE
Targets core, arms and shoulders.
Position yourself in a full push-up position on the floor, arms extended and weight on hands and toes (you can have your legs straight out behind arms or together in the centre for a harder lift). Raise your left arm to the ceiling, turning your body to look up at your hand, then lower it back down to the ground. Do the same on the Right and alternate sides for 12 reps. Do this twice.
TURN AND SQUAT
Targets your core and bum
Stand with your feet shoulder width apart. Hold your pilates ball in both hands. Slowly squat down and turn your body to the left go to place the ball on the ground to your left and then raise (still holding ball) Then slowly repeat to the right. The key is SLOWLY. Do 2 x 10 reps. (one direction is one rep)
BURPIES
(some people call these squat thrusts) Targets arms legs and abs
Crouch on the floor with your hands and feet together, jump your feet back so you are now in a pushup position, then jump your feet back in and stand and do a star jump. That is 1 rep. I do 2 x 10 reps.
Cool off by stretching out your arms and legs and you are done! This should take you 30/40mins I think and should get your blood pumping. Do as much or as little as you like. I will post a slightly different workout soon. As always the key is to mix it up and don't do the same on 2 consecutive days. For example my week looks like this
Day 1: Run
Day 2: Strengthen and Tone
Day 3: Intervals (as above)
Day 4: Run
Day 5 Abs/Strengthen and Tone
Day 6: Intervals (optional day 6...see how you feel)
Day 7: Off
I think anything from 4 days a week is a great week.
Happy Blitzing!
An Ab and Core workout
I was recently emailed asking about great exercises to shave inches from the waist and belly area. I have put 2 of these in my blog before but no harm in repeating myself, and also have written out a few more. I hope it makes sense the way I have described them. I will try and get visuals to help somehow but hopefully these will do for now.
PLANK AND RAISE
Position yourself in a full push-up position on the floor, arms extended and weight on hands and toes (you can have your legs straight out behind arms or together in the centre for a harder lift). Raise your left arm to the ceiling, turning your body to look up at your hand, then lower it back down to the ground. Do the same on the Right and alternate sides for 12 reps. Do this twice. To make it harder, push down into a push up and as you come up, raise your hand to the ceiling, then down into a push up and raise the other hand. You really will feel it in your obliques and central core. As it gets easier, do 12 reps with one hand and then switch and repeat.
THE WINDMILL
Sitting on your pilates ball, roll your bum forward so the ball is just between your bum and back. Lean backwards till your feel your abs engage (you are almost a V on the ball). Raise both arms into the air above your head and then windmill your left arm backwards, then your right arm, left arm, so you are rotating your arms like a windmill. Do this for a count of 20 and then stop and repeat.
KARATE KICKS
Stand with your legs shoulder width apart. Raise your arms so your fists are infront of your face as if you were going to punch someone. Kick out your left leg at waist level as high as you can and as straight as you can, leaning slightly back if you have to. Without returning your left foot to the floor kick out 12 times and then switch legs. Repeat so you end up doing 2 x 12 reps with each foot. To add in some legs and bum toning squat down before each kick. (squat kick squat kick...etc)
BICYCLE
This is like a sit up but do it slowly for an extended stretch and it targets your obliques (those muffin tops!) Lying on your back bring your left knee to your chest and the right leg our straigh but off the floor. Place your hands behind your head like a sit up and bring right elbow to left knee. Slowly cycle so your left elbow is now at your right knee. Left then right is 1 rep so do 12 of these, rest and repeat. To add in some cardio I skip for 60seconds (double footed skip) then down and do 2 reps of 20 then skip 40secs, cycle for 2 x 20 skip for 30secs, cycle for 2x20.
LEG AND ARM EXTENSION
I really like this one. You need a pilates ball. Lie on your back on the ground and bring your knees up so your shins are 90deg to the ground. Hold a pilates ball between your knees and hands (so if the ball wasn't there your hands would be on your knees) with your head and shoulders on the ground. Extend your left hand behind you and your right leg out in front of you so the ball is now held by your right hand and left knee. Then bring your arm and leg back and forth 12 times then switch arm and leg. I hope that makes sense!
LIFT AND LOWER
Lie on your back, with your hands down by your sides. With your legs together and keeping them straight, raise your legs up off the ground until they are straight up, then slowly slowly lower (this burns!) Then raise your legs slightly to the right to engage your obliques and lower and then slightly to the left and lower. This is 1 rep. I do 3 or 4 reps have a break and then do 3 or 4 more.
This will really give your core a great workout!
PLANK AND RAISE
Position yourself in a full push-up position on the floor, arms extended and weight on hands and toes (you can have your legs straight out behind arms or together in the centre for a harder lift). Raise your left arm to the ceiling, turning your body to look up at your hand, then lower it back down to the ground. Do the same on the Right and alternate sides for 12 reps. Do this twice. To make it harder, push down into a push up and as you come up, raise your hand to the ceiling, then down into a push up and raise the other hand. You really will feel it in your obliques and central core. As it gets easier, do 12 reps with one hand and then switch and repeat.
THE WINDMILL
Sitting on your pilates ball, roll your bum forward so the ball is just between your bum and back. Lean backwards till your feel your abs engage (you are almost a V on the ball). Raise both arms into the air above your head and then windmill your left arm backwards, then your right arm, left arm, so you are rotating your arms like a windmill. Do this for a count of 20 and then stop and repeat.
KARATE KICKS
Stand with your legs shoulder width apart. Raise your arms so your fists are infront of your face as if you were going to punch someone. Kick out your left leg at waist level as high as you can and as straight as you can, leaning slightly back if you have to. Without returning your left foot to the floor kick out 12 times and then switch legs. Repeat so you end up doing 2 x 12 reps with each foot. To add in some legs and bum toning squat down before each kick. (squat kick squat kick...etc)
BICYCLE
This is like a sit up but do it slowly for an extended stretch and it targets your obliques (those muffin tops!) Lying on your back bring your left knee to your chest and the right leg our straigh but off the floor. Place your hands behind your head like a sit up and bring right elbow to left knee. Slowly cycle so your left elbow is now at your right knee. Left then right is 1 rep so do 12 of these, rest and repeat. To add in some cardio I skip for 60seconds (double footed skip) then down and do 2 reps of 20 then skip 40secs, cycle for 2 x 20 skip for 30secs, cycle for 2x20.
LEG AND ARM EXTENSION
I really like this one. You need a pilates ball. Lie on your back on the ground and bring your knees up so your shins are 90deg to the ground. Hold a pilates ball between your knees and hands (so if the ball wasn't there your hands would be on your knees) with your head and shoulders on the ground. Extend your left hand behind you and your right leg out in front of you so the ball is now held by your right hand and left knee. Then bring your arm and leg back and forth 12 times then switch arm and leg. I hope that makes sense!
LIFT AND LOWER
Lie on your back, with your hands down by your sides. With your legs together and keeping them straight, raise your legs up off the ground until they are straight up, then slowly slowly lower (this burns!) Then raise your legs slightly to the right to engage your obliques and lower and then slightly to the left and lower. This is 1 rep. I do 3 or 4 reps have a break and then do 3 or 4 more.
This will really give your core a great workout!
Tuesday, January 5, 2010
Example Meal Plan
Hi all you Blitzers. Today I am working on posting an example meal plan that I follow (don't worry, I don't diet, I just eat healthy) I am also going to post a 30 minute workout for you all.
On top of the meal plan, I drink a lot of water a day. Probably 2L a day on top of tea, coffee etc. I often accompany my dinner with a glass or 2 of wine or a bottle of beer. I am not a saint and this is not a diet. It is eating healthily and NOT denying yourself something you enjoy. The key is to include it in your daily calorie allowance. If you allow for things then nothing you eat becomes taboo and you are more likely to succeed. If you want to include a pudding then have it, but make sure it is in your calories for that day. GOOD LUCK!
Here are 3 examples for each meal and snack. This is what I eat and not from a magazine.
BREAKFASTS
ALWAYS ALWAYS EAT BREAKFAST!!!!!!
On top of the meal plan, I drink a lot of water a day. Probably 2L a day on top of tea, coffee etc. I often accompany my dinner with a glass or 2 of wine or a bottle of beer. I am not a saint and this is not a diet. It is eating healthily and NOT denying yourself something you enjoy. The key is to include it in your daily calorie allowance. If you allow for things then nothing you eat becomes taboo and you are more likely to succeed. If you want to include a pudding then have it, but make sure it is in your calories for that day. GOOD LUCK!
Here are 3 examples for each meal and snack. This is what I eat and not from a magazine.
BREAKFASTS
ALWAYS ALWAYS EAT BREAKFAST!!!!!!
- 1 cup of cereal (today it was bite sized shredded wheat) with soy milk (not a huge fan of milk but you can have skimmed milk instead) or a bowl of porridge (1/3cup oats made with water) OR
- Wholewheat bagel with natural peanut butter and jam (1tsp PB on each half)
- 2 eggs scrambled or a 2 egg omelette.
SNACK
- 1 mini-babybel light OR
- 1 rice cake with PB&J (1tsp PB) or marmite OR
- low fat yoghurt OR
- healthy granola/cereal bar
LUNCH
- 2 eggs scrambled with 1 cup arugula or spinach (if not had eggs for B/F) I sometimes do 1 egg and 1 eggwhite OR
- Half an avocado with a tin of tuna, olive oil and balsamic vinegar to dress and some salad OR
- 1 x wholewheat wrap with tuna and salad
SNACK
- 1 mini-babybel light OR
- 1 rice cake with PB&J (1tsp PB) or marmite OR
- low fat yoghurt OR
- hard boiled egg
DINNER
- stir-fried meat (prawns/chicken/pork) with loads of veggies and brown rice (1/4 uncooked brown rice) OR
- homemade pork burgers, cous cous and salad. (I use pork mince and make home made patties) OR
- Pasta ( I have pasta if I haven't had a lot of carbs through the day) with a homemade tomato marinara sauce or pesto with veggies and chicken OR
- Baked Potato with baked beans
SNACK
- 1 mini-babybel light OR
- 1 rice cake with PB&J (1tsp PB) or marmite OR
- low fat yoghurt
One of the keys is having a balanced diet. I stick to 1,800 cals a day as I am breast feeding and I have more if I am working out but if you are not breast feeding then you can drop down to 1,400 cals a day based on your activity level. I use http://www.caloriecount.about.com to track what I eat and my exercise etc and it is a great tool to see how much you should be eating. Don't fill up your daily cals with carbs carbs carbs though. A third of your day should be carbs, a third proteins and the last third can be made up of the rest (veggies, fats, miscellaneous) Carbs bulk out our meals and help us feel full but proteins keep us going and stop the sugar crashes. I also keep hard boiled eggs handy in the fridge as they are a great snack to keep the hunger pangs at bay.
Exercise routine coming next....
Happy Blitzing!
Monday, January 4, 2010
Slacking
I haven't done anything yet today as Callum has been a little grizzly. Hopefully later on I'll do some yoga if not, its a nice day off!
I am also going to write out an example workout of what I have been doing over the last 3 months so you can give it a go and let me know how you get on.
Happy Blitzing!
I am also going to write out an example workout of what I have been doing over the last 3 months so you can give it a go and let me know how you get on.
Happy Blitzing!
Weekly Weigh in and Stats
OK...so everyone hates weighing themselves and I am no exception. I half close my eyes when I stand on the scales! Not too bad though so here we go....
Weight: 151 lbs (68.5kg) No change here but at least it hasn't gone up! (not bad after cinnamon buns and wine!)
Bust: 35 inches. Down 2 inches!
Waist: 29 inches. Down 2 and a half inches
Hips: 41 inches. No change
All in all I am pretty happy, I haven't lost any weight but I have lost 4 and a half inches in a week which is brilliant. Muscle weighs more than fat and I do feel more toned so hopefully next week the scales will drop too!
How is everyone else out there doing? I am not too sure on what to do today...run, work out or yoga. Will see how the mood takes me.
Happy Blitzing!
Weight: 151 lbs (68.5kg) No change here but at least it hasn't gone up! (not bad after cinnamon buns and wine!)
Bust: 35 inches. Down 2 inches!
Waist: 29 inches. Down 2 and a half inches
Hips: 41 inches. No change
All in all I am pretty happy, I haven't lost any weight but I have lost 4 and a half inches in a week which is brilliant. Muscle weighs more than fat and I do feel more toned so hopefully next week the scales will drop too!
How is everyone else out there doing? I am not too sure on what to do today...run, work out or yoga. Will see how the mood takes me.
Happy Blitzing!
Comments
Just a quickie before the BIG weigh in...
I think i was having a problem with comments so everyone who has emailed me, I "THINK" it is fixed....try now!
Happy Blitzing!
I think i was having a problem with comments so everyone who has emailed me, I "THINK" it is fixed....try now!
Happy Blitzing!
Sunday, January 3, 2010
Week 1 recap
I have done 6 sessions this week (one more than the magazine says). Today I did 32mins of my own circuit type training with weights and cardio at intervals, made up/adapted by me to fit Callum into my workout. It is a lot harder than the magazine but then the fat burn is lower (high cardio = lower fat burn)
Mon 28: Run, 44mins, 236cals
Tues 29: Magazine workout (strength and tone) 36mins, 142cals
Wed 30: My workout (circuit/interval/strength) 40mins 226cals
Thurs 31: Run, 52mins 314cals
Fri 01: Magazine workout (strength and tone) 30mins 119cals
Sun 03: My workout (circuit/interval/strength) 32mins 219 cals
Tomorrow is weigh in and measurements...EEK! Watch this space....
Happy Blitzing!
Important Advice to Remember
I was reading some posts in a fitness forum and was shocked at some of the techniques girls are trying.
- DO NOT STARVE YOURSELF! This does not work and you will only end up putting on more weight in the long term. NEVER skip meals, especially breakfast.
- Eat a balanced diet of proteins, carbs and veggies. Try and make your carbs wholewheats etc (nothing white). A great tip that I use is for one meal, just have protein. For example an omelette or scrambled eggs for breakfast or lunch. (I am going to post some meal ideas soon)
- Eat healthy snacks to stave off hunger - your day should look something like this: 7am breakfast, 10am healthy snack, 12pm lunch, 2/3pm snack, 6pm dinner, 8pm (if needed) healthy snack.
- Don't deny yourself foods. If you want a glass of wine or a bar of chocolate, have it! Maybe just do an extra 10mins exercise the next day if you feel guilty.
Happy Blitzing!
A quick recap
I am coming to the end of my first week so thought I would have a quick recap for those who are new in joining The Belly Blitz.
- I have set myself a challenge to prove (or disprove) that magazine workouts claiming you can lose 10/15/20 do actually work, from a normal persons perspective.
- I do not have a gym membership, everything I do is from home
- I have lost 31lbs in just over 3 months by working out at home 5 or 6 times a week.
In my blog I also offer advice and tips that have worked for me in a hope to inspire and motivate others in the same boat. If you do something routinely for a month is becomes second nature so start fitting in 30 mins a day into your lifestyle. And remember, the thought of doing it is often worse than the actual doing so grit those teeth, don those sweat pants and work those muscles!
Happy Blitzing!
Saturday, January 2, 2010
Core, Abs and Muffin Tops!
Just thought I would give a couple of easy and GREAT core and ab busters to slim down those muffin tops. And not a sit up in sight!
PLANK AND RAISE
Position yourself in a full push-up position on the floor, arms extended and weight on arms and toes (you can have your legs straight out behind arms or together in the centre for a harder lift). Raise your left arm to the ceiling, turning your body to look up at your hand, then lower it back down to the ground. Do the same on the Right and alternate sides for 12 reps. Do this twice. To make it harder, push down into a push up and as you come up, raise your hand to the ceiling, then down into a push up and raise the other hand. You really will feel it in your obliques and central core. As it gets easier, do 12 reps with one hand and then switch and repeat.
THE WINDMILL
Sitting on your pilates ball, roll your bum forward so the ball is just between your bum and back. Lean backwards till your feel your abs engage (you are almost a V on the ball). Raise both arms into the air above your head and then windmill your left arm backwards, then your right arm, left arm, so you are rotating your arms like a windmill. Do this for a count of 20 and then stop and repeat.
As always, let me know how you get on! These are some moves I have been doing the last 3 months and have had great results.
PLANK AND RAISE
Position yourself in a full push-up position on the floor, arms extended and weight on arms and toes (you can have your legs straight out behind arms or together in the centre for a harder lift). Raise your left arm to the ceiling, turning your body to look up at your hand, then lower it back down to the ground. Do the same on the Right and alternate sides for 12 reps. Do this twice. To make it harder, push down into a push up and as you come up, raise your hand to the ceiling, then down into a push up and raise the other hand. You really will feel it in your obliques and central core. As it gets easier, do 12 reps with one hand and then switch and repeat.
THE WINDMILL
Sitting on your pilates ball, roll your bum forward so the ball is just between your bum and back. Lean backwards till your feel your abs engage (you are almost a V on the ball). Raise both arms into the air above your head and then windmill your left arm backwards, then your right arm, left arm, so you are rotating your arms like a windmill. Do this for a count of 20 and then stop and repeat.
As always, let me know how you get on! These are some moves I have been doing the last 3 months and have had great results.
Friday, January 1, 2010
Just a quickie
Just wanted to pop in and say Scott tried the workout from the magazine. It took him 30mins too and he said it was surprisingly difficult so maybe that is a good sign! The bits he found hard were the core exercises. If anyone wants some really good core exercises to narrow that waist and flatten those abs then let me know! The magazine has a couple in it but I have been doing some others too that REALLY seem to to work.
Session 2
Well, today was my second go at the fitness sessions from said magazine. To recap, I was lured by the promise of losing 10pounds in January and 20lbs by April. So by following the magazine to the letter I am proving (or disproving) that these claims are true. This blog is to show a real woman's battle against the bulge and how to fit fitness into our lives with no gym memberships or person trainers.
So...by performing this workout twice a week coupled with cardio sessions I will be 10lbs lighter by the end of January. Watch this space!
I wear a heart rate monitor and 30mins of the magazine workout I burn less calories than in my normal workouts and I hardly break a sweat, though in fairness to the magazine my arms and legs do burn afterwards.
The proof is in the pudding as they say and monday is weigh in and measurement day so we will see if this week has achieved anything! Oh, and I have asked Scott to try the workout and see what he thinks from a blokes point of view as some of the moves BURN!
So...by performing this workout twice a week coupled with cardio sessions I will be 10lbs lighter by the end of January. Watch this space!
I wear a heart rate monitor and 30mins of the magazine workout I burn less calories than in my normal workouts and I hardly break a sweat, though in fairness to the magazine my arms and legs do burn afterwards.
The proof is in the pudding as they say and monday is weigh in and measurement day so we will see if this week has achieved anything! Oh, and I have asked Scott to try the workout and see what he thinks from a blokes point of view as some of the moves BURN!
Happy New Year!!! And some Squats and Lunge exercises
Happy New Year everyone! Here is to a fit and healthy 2010.
I am having quieter day today in regards to fitness. I went for a 5K run yesterday with Callum in the chariot and the dog so feeling a little weary. I am going to do some gentle strengthening from "the magazine" and some yoga and maybe a family walk if the rain holds off.
I am going to make my first blog in the new year a handy one with a couple of tips, give them a go and let me know how you did!
SQUATS AND LUNGES
We all love to hate squats and lunges but they really do work in toning up our thighs, hips and bums. We are all busy people so here is a really simple way to make a squat or a lunge work your arms and abs as well.
These are 2 very easy movements we all know that can be adapted to fit our busy lifestyles and burn more fat.
If you give them ago, please drop me a comment to let me know how you got on!
I am having quieter day today in regards to fitness. I went for a 5K run yesterday with Callum in the chariot and the dog so feeling a little weary. I am going to do some gentle strengthening from "the magazine" and some yoga and maybe a family walk if the rain holds off.
I am going to make my first blog in the new year a handy one with a couple of tips, give them a go and let me know how you did!
SQUATS AND LUNGES
We all love to hate squats and lunges but they really do work in toning up our thighs, hips and bums. We are all busy people so here is a really simple way to make a squat or a lunge work your arms and abs as well.
- Take a weight in both hands (or your baby). Squat down holding the weight out in front of you. Do 2 x 12reps. You are now working both your arms, chest and legs. THE NEXT LEVEL - do the same squat holding your baby or the weight, and as you come up, bring the weight to your chest and kick out your left leg at waist level Karate style. By extending your leg you are now engaging your core. Do 12 reps on left leg then 12 reps on right leg.
By engaging your abs and arms, one simple exercise has become dynamic and is activating more muscle groups, so in one movement you are getting more benefit in 3 areas than doing 3 separate exercises for each area. ACTIVE MUSCLE BURNS MORE CALORIES even when you are resting.
- Take a weight, or your baby, in both hands and lunge your left leg forward. Do 12 reps then switch legs. THE NEXT LEVEL - as you lower yourself into the lunge, swing your arms (with the weight) to the opposite side, so if you are lunging with your left leg, swing your arms to your right. You are now engaging your arms, abs and legs. Once you have accomplished this you can add the leg kick as well. If the left leg is forward as you come up kick your back (right) leg out at waist level karate style for an extra ab boost to erase those muffin tops!
These are 2 very easy movements we all know that can be adapted to fit our busy lifestyles and burn more fat.
If you give them ago, please drop me a comment to let me know how you got on!
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