Tag Archives: workout

Deadlift and squat technique

Standard

Deadlifts and squats are 2 of the best exercises as they work so many muscles and actually lead to better strength (which you can find useful in everyday life… i.e being able to lift heavy from the ground is very useful – maybe not squatting heavy things so much, but squats still work so many muscles!). However they also require ALOT of technique and proper technique, otherwise you can hurt yourself and can lead to back problems which take months to heal.

So hopefully the below gifs will help you 🙂 And remember FORM OVER WEIGHT – ALWAYS.

My day and afternoon snacking!

Standard

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

Standard

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?

Standard

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 🙂

HIIT

Standard

HIIT stands for High intensity interval training and research has found that it is one of the best training forms. It is a set of intervals which you do to increase your heart rate and a 20 minute HIIT session is eqivalent to c.a 40-60 minutes running at a normal pace.

HIIT also has an afterburn affect meaning that even after your workout your metabolism is sped up and burns extra calories 🙂 As the workouts are so intense usually 20-30 minutes is all you have energy for. Generally my HIIT sessions are no more than 15 minutes with a 5 minute warm up.

You can do HIIT in many different forms and intervals. Usually i do on the treadmill or when i do boxing, but you can also do it on the stationary bike, while out walking, on the stair master or cross trainer 🙂 You can even do it with body weight exercises.

The type of intervals and lengths all depends on what you are up for. My personal favourite is tabata style which is 20 seconds sprinting, 10 seconds rest.

But then somedays like yesterday when i had energy but not energy to run at 17km/hr then i did 2 minutes running at 11/12km/hr incline and 1 minute walking at an incline. This got my hear tbeat racing!!

So try different intervals and times and see what works for you… some like 30/30, some like running, jogging and walking, some do 1 minute on, 1 minute off etc

But remember that when you are doing your ‘fast’ interval… give it your all. The reason you only need 15 minutes or so is because you work so hard in the short period that you do and then you get a certain period of rest. If you just jog and walk, its not having the same affect as if you were to sprint and walk 🙂

Im now trying to do HIIT 2-3 times a week and ive already noticed that i have more energy, im faster and looking leaner 🙂

How do i stay motivated

Standard

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.

IMG_20140914_161228 IMG_20140923_074102 IMG_20141005_093405

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

Standard

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 🙂

IMG_20141001_142848

20 things only fitness freaks will understand

Standard

Source:

1. The worst month of your life is January.

who-are-these-people

When will people give up on their New Year’s resolutions, already? This is just ridiculous! Stop taking up all the space and just leave! We all know you won’t be here in a month, anyway.

2. You use your sports bra as a handbag. It makes an excellent one: Smart phone, credit card, cash, ear buds—they’ve all taken a ride in there.
 
3.You always overpack when you travel. And we’re not talking tank tops, jeans, and ballet flats—between running shorts, shoes, sports bras, socks, and an extra sweatshirt (no freaking way are you taking the day off if it’s chilly!), you’ve got about three square inches in your suitcase for those other things.
 

4. Ordering three dinners on Seamless in one night

slide_324525_3096944_free
It’s okay to have those nights when your stomach seems to be a bottomless pit.
5.You can justify dropping $88 on new protein supplements, but never on anything else.
tumblr_m70wb1jGHc1rnvwt1

6. I’m hungry!

53884-im-hungry-gif-mQse

French fries, pizza, donuts, bagels, popcorn, mmmmm!! The only place I want to be running to right now is Whole Foods. Get me out of here.

7. Why is that girl on the elliptical for three hours?

tumblr_mykl9isyhf1rhrbigo1_500

Is she wondering why she isn’t seeing results? This is a pretty big waste of time if all you’re doing at the gym is cardio. Pick up the damn weights and change up your routine; only then will you see the results you want.

8. WTF is that girl wearing? Are those extensions?

tumblr_lpd72wpF8l1qfy4i3o1_500

You came here to exercise, not to participate in a beauty pageant.

9.You wonder what exactly people do with their lives when they say things like, “I don’t work out.” No seriously, what do they do?

10.Other gym rats never fail to comment, “You are always here!” (Obviously, if they always see you when you’re at the gym, that means they’re always there too.)

11. You do laundry once a week solely because you don’t want you gym clothes sitting in the laundry basket, getting nasty. Alternatively, you have a laundry basket just for your gym clothes.

12. Speaking of gym clothes, they make up about 30 – 50% of your closet.

13. And you think shopping for gym clothes is the most enjoyable form of shopping. Example: Texts you’ve sent your friends, “AAAHHHH, my new sports bra is the SHIT!”

14. If you calculate how much you spend annually on your gym membership, gym clothes, add-on fitness classes, sports races, and team sports participation, you could probably have gone on at least one all-expense paid trip to Fiji. Maybe two.

15. You schedule dates around your gym schedule. “Well, I usually get done working out at 8 P.M. So you want to go to dinner at 9.30? “(And if your date can’t accept that, you know it’s probably never going to work.)

16. Speaking of, you don’t think you could date someone who doesn’t work out at all. It’s the first sign the relationship is simply going to fail. Nope, you’re not going there.

17. When people ask you to name a list of things you can’t live without. Your gym membership is in the top 5.

18.When someone steals your bench.

26 Peeves Gym Junkies Know Too Well

19. The fact that every time you leave your headphones at home, the gym is playing the same playlist over and over again.

 26 Peeves Gym Junkies Know Too Well

20. When someone says girls can’t or shouldn’t lift.

 26 Peeves Gym Junkies Know Too Well

Do you want more motivation?

Standard

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/

IMG_20140925_122851