Tag Archives: exercise

My day and afternoon snacking!

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After breakfast i headed to the gym for a short but intense shoulder workout… i wasnt sure if i was going to go to the gym or not, but i felt i really wanted to!! So i headed there for 50 minutes and did a killer shoulder workout, afterwards my shoulders were aching so badly!! hahah, they will feel sore tomorrow 🙂

I know alot of people have requested i write out my workouts so i will try do that. But i never plan or write down my workouts, i barely count reps or sets either… and dont always know the name of the exercise id o as i find new ones which i try and love. So i cant promise ill write out every workout i do, as i prefer to just do what i feel like and enjoy my workouts than to think about numbers, reps, weights, sets etc 🙂

After my workout it was lunch and an hours studying followed by an hours nap… and then my afternoon snack: My favourite combo right now: quark, nuts & raisins. And now lots of packing and cleaning!!

P.s the pictures were taken this morning.. so they dont show how i look or feel right now, hahaha.

Morning run & breakfast

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Recently ive gotten my running motivation back and it feels like all i want to do is to run…. But because of my busy weekday schedule its hard to find time. But its about making time for the things you love. So i woke up a little earlier than usual on a weekend and drank some coffee and BCAAs and ate an apple and some raisins and then i went out for a run, I wasnt sure how far i would run…. a 5km, 10km, 7km etc… but i just kept running (with a break half way to do some stair intervals i.e run up really fast, jog down and then repeat how many times i like). My run finished at 6.6km and feeling energised and tired at the same time! My stomach was rumbling for a proper breakfast 🙂

Today my breakfast was: chocolate egg cake & raspberries, quark, nuts, raspberries, an egg and my favourite celsius!!

My favourite combination right now: chocolate egg cake, quark, raspberries, nuts, an egg and a celsius 🙂

Today im going to pack, clean and study as i have lots of tests coming up in the next 2 weeks and also….im moving house on Monday (and not to mention, its my birthday tomorrow!!!!) 🙂

Best strength training workout for beginners?

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Best weight training for a beginner? 🙂

It depends what your goals are? And how often you are going to do it… But maybe start with 3 days a week (with 1-2 days inbetween the workouts) where you do 3 full body workouts – i.e legs&but, arms & back, stomach. Or you do one leg workout, one upper body workout and one full body workout per week.

This site: http://www.bodybuilding.com/fun/beginner_weight_training.htm can help you as well 🙂 This site as well: http://www.bodybuilding.com/fun/wotw57.htm

Think about what your goals are – muscle gain, strength, endurance etc and then decide the sets, weights, reps etc depending on that. And decide whether you are going to use weights, machines, body weight or resistance bands… all are good 🙂

How do i stay motivated

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How do you stay motivated? I can only go a week at a time without falling off the wagon and eating like crap and not exercising.

Well for me its a lifestyle i love… its not a diet im on. I dont deprive myself… i dont tell myself i cant eat chocolate. If i want chocolate i eat it… but when i eat it all i want is a square or 1-2 rows of chocolate, i dont need to eat the whole bar.

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I love healthy eating its delicious and fills me with energy, but i also love ben and jerrys and chocolate so eat that when i crave it.

I love all forms of exercise and each morning i wake up filled with energy and am happy to have energy. To be able to eat delicious food, to be able to exercise. To lift heavy weights or run fast!!! I love it.

So make it a lifestyle… dont starve or deprive yourself.

Have a goal you are working towards and know how to reach the goal.

See it as a journey, not just something you wikll do for a short period of time.

Find YOUR balance and moderation. Dont just follow what everyone else is going… find what works for you.

Dont forget to live life as well… eat healthy and exercise whilst also having fun, being healthy, spending time wtih friends etc

Make small changes all the time to make it a lifestyle and make it a long term thing.

Find what YOU enjoy doing…. be happy to wake up and be able to exercise and eat healthy.

Dont see it as falling off the wagon… because what wagon is there? You can decide to go for a walk now instead of sitting and watching TV. Or you can decide that your next meal will be a healthy one not burgers and fries… you ALWAYS have the choice.

Find motivational songs, buy new workouts clothes, have mini goals you want to reach, have healthy food in your house. Make a routine and habit of working out a few times a week and eating healthy 5/6 meals.

New Week and legday

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Its Monday and a new week! And the best way to start a new week is with legday (also had lots of energy from not being at the gym the whole weekend and eating lots of food)! At the moment i have lots of things going on in my life, so my blog isnt my main priority, but i am going to try make a post each day or so 🙂 If you have any blog suggestions and topics you want to read about, let me know 🙂

I never write down my workouts i just come up with exercises and supersets when im at the gym – thats what works for me. So today i did:

Straight leg deadlifts super sets with squats (MANY sets c.a 10-15)

Hip thrusts on bench with weight

Sumo deadlifts

Jumping squats

Leg press super set quad extension.

By the end of my workout it was hard to walk properly and my legs were literally shaking!! But it was a good feeling… the way it should feel after a leg day according to me 🙂

Im already longing until tomorrow so that i can do my shoulder workout 🙂 I have so much energy at the moment, even if i have lots going on 🙂

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Do you want more motivation?

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If you want more motivation and to follow me elsewhere than here (as i dont update so often) You can:

Follow my IG: Itsahealthylifestyle

My Tumblr: eat-well-and-go-to-the-gym.tumblr.com/

My other blog: For those of you suffering with an eating disorder or other mental illnesses, you might prefer reading that blog:)

http://www.lifewithoutanorexia.com/

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Leg exercises with gifs

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Thighs/Glutes

 

Bench Step-ups with Weights

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Feet Up Glute Bridge

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Glute Bridge

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Glute Bridge with Weights

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Inner Thigh Leg Lifts

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Leg Lifts

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Lunges

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SIngle Leg Row with Leg Lift

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Squat Holds

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Step Out Lunge

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Straight Behind Leg Lifts

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Sumo Squat with Later Raise (fill bottles with water is an option if no weights)

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Toe Raises

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Toe Sprints

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To the Back Leg Lifts

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To the Side Leg Lifts

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Rest day the right way

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Sunday usually means restday for me! And today im not complaining… i had a tough leg workout yesterday so my legs feel like tree stumps today. Walking like a penguin and not wanting to move too much at all! Also my biceps still have some training pain from Fridays workout.

A love/hate relationship! I dont always get training pain, infact only 30% of the time or something… but ive now started a new training program (made it myself) where i am focusing on heavy weights and already seeing results! If you want me to write more about this, just let me know 🙂

Today i have spent my day studying and this evening i have some delicious movie snacks 🙂 Going to rest in bed with a movie and some snacks and mentally and physically prepare for another tough week of school starting tomorrow!!

How have you spent your day?

Legday

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Today it was legday, and my second one for the week! Legs is the hardest place for me to see progress, even if i work hard during my leg workouts nothing seems to happen. So im hoping that by doing 2 leg days a week hopefully i will see some type of progress! But of course, i love leg day as well… Crazy i know 🙂

I dont write down or plan my workouts so i wont write down my whole workout however here are some of the exercises i did:

Straight leg deadlifts (i love these!)

Squats (with a pause at the bottom) & pulsing sumo squats

Walking lunges super set with air squats (i did these last and after 3 sets i couldnt move my legs.. haha)

Hip thrusts on bench with weight

Many sets of each exercise and my workout was a total of 1 hour!  My legs are still super tired… my evening will be spent in bed and its perfect that tomorrow is rest day!

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Resistance training to shock the body

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All this week i have mixed up my workouts and focused on doing slow repetitions of all exercises. I’m not using super heavy weights, but using middle heavy.

I first begin with 2-3 sets of 10-12 reps and then i do 3-6 set where i first do 4-8fast repetitions and after that i do each repetition slowly… as many as i can. And then repeat or do a super set with another exercise.

This has lead to ALOT of DOMS this week… after every workout. The past few weeks and months ive focused more on doing many reps, and before that it was few reps with heavy weights. So now its time for more progress and to do that, you have to do something different.

I try to vary my exercises though i can find it very hard to find contact with some exercises but also, i can do anything from 4-15 different exercises in one session (60 minutes) so i know most of the exercises. So instead, i vary with weights and reps and love doing supersets for that extra intensity!

I havent been doing alot of cardio the past few weeks as i haven’t had time for it, but going to maybe add in some cardio before or after my strength training workouts… just so that i don’t lose my conditioning too much 😉

Remember to change your workout routine every 4-8 weeks. This is something i am personally very bad at, but it’s great to beat a plateau and keep seeing progress 🙂