Tag Archive | "monday"

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4-week full body circuit by Nichelle Laus

The workout:

The following circuit can be performed three days per week, on Monday, Wednesday and Friday.

On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.

Week 1:  Perform 2–3 sets of the circuit with 1 minute in between exercises.

Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.

Week 3:  Perform 3–4 sets of the circuit with 30 seconds in between exercises.

Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.

1. Dumbbell single arm split squat to press

fullbodycircuit-nichelle-dumbbellsinglearm.jpg

Perform 8 reps per leg

Assume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat. As you return to the standing position, press the dumbbell overhead. Repeat for the recommended repetitions and then switch your standing position so that your right leg is forward and the dumbbell is in your left hand.

Trainer tip:  The heel of your back foot will not come into contact with the floor. Your weight will be on the ball of your forefoot.

2. TRX (or bodyweight resistance apparatus) bodyweight rows

 

fullbodycircuit-nichelle-TRX.jpg

Perform 10 reps

Maintain a neutral spine and good posture as you grasp the handles of the straps. Lean back slightly and push your hips forward so that your entire body is straight. Pull your upper body forward by bending your elbows. At the top position of the row, your hands should be at the level of your chest.

Trainer tip: You can make the exercise more difficult by walking your feet closer to the wall to bring your body more horizontal to the floor.

fullbodycircuit-nichelle-kettlebellswing.jpg

Perform 12 reps

Grasp the kettlebell by the handle with both hands while maintaining a flat back position and a tight core. You should feel tension through the back of your legs in this start position. As you slowly raise the bell from the floor, lower your torso and let the bell swing between your legs. Using the momentum created by the swing movement, stand up by thrusting your hips forward and letting the kettlebell rise to chest height. Generate momentum with each swing and be sure to maintain tight glutes and lats (upper back) in the top position.

4. Low-Incline Alternate- Arm Dumbbell Press

fullbodycircuit-nichelle-alternatedumbbell.jpg

Perform 10 reps per arm

Lie on a bench with a slight incline (30 degrees or less). Raise both dumbbells to the top position of the bench press movement so that your arms are straight overhead. Maintain this straight arm position with one arm while you lower one dumbbell and return it to the top position. Alternate arms for the total indicated reps.

See the article here:

4-week full body circuit by Nichelle Laus

Posted in Aerobics, Bodybuilding, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on 4-week full body circuit by Nichelle Laus

pilates

The fit lifestyle with Cassey Ho

Tired of starting a diet every summer of every other Monday? We chat to blogger Cassey Ho about how she stays fit and healthy all year round. Take note.

Aim for balance with food: I allow myself a YOLO (you only live once) meal once or twice a week. But the rest of the time I eat clean, enjoying lots of plant foods, fresh produce, grass-fed meats, wholegrains and unsweetened beverages. I try to eat carbs, protein and healthy fats at every meal to keep me full and energised. The one thing I minimise is dairy – it makes my skin break out. I also avoid foods high in sodium, saturated or unhealthy fats, chemicals and preservatives, additives and colours.

Lose the rules: Going on diets or strict meal plans just doesn’t work for me. I always crave the foods I’m missing out on, and once that ‘diet’ is over, I want to binge on the foods I was restricting. Over time, I’ve learned to eat in a balanced way – that way I no longer have crazy cravings for junk food that cause me to binge and feel guilty.

Avoid extremes: When I was prepping for my bikini competition several years ago, I was put on this crazy diet of only eating about 1000-to-1200 calories (around 4, 200kJ) a day while I was working out for four hours a day! As a result I felt tired, irritable, angry and frustrated. My mind was foggy and I couldn’t concentrate. I was labelling food as ‘good’ and ‘bad’ and felt like I was trapped in food jail. For eight to 10 weeks I endured this crazy plan. I did the bikini competition with my new, lean body, and then I decided to go back to ‘normal-healthy’. But when I tried to introduce a variety of foods back into my diet, like brown rice, quinoa and different types of protein, my body did not like that at all. It acted like a sponge, soaking everything up. 

For the next three years, I gradually gained weight. And there was nothing I could do to stop it. During this time, I was still working out really hard for about one hour a day, but my body just didn’t respond. It rebelled. It was seriously frustrating because in my mind, I was doing everything right. Diet and exercise should equal weight loss or at least weight maintenance. But because of the damage and stress that I put my body under during that bikini prep, my hormones became unbalanced and I am still getting back to normal.

Aim for more sleep and less stress: I learned a lot from my bikini comp experience. Cortisol, the stress hormone, increases when you significantly lower your kilojoules, over-exercise and/or don’t have enough sleep. And cortisol plays a role in increasing abdominal fat, more specifically, lower-belly fat. This stress also decreases leptin, the hormone that controls your appetite. So you feel extra hungry all the time and it’s likely that you may crave those carbs and high-fat foods. That’s exactly what happened to me. Getting enough sleep, eating sufficient kilojoules and taking time to de-stress and relax are really important for your waistline and wellbeing.

Treat yourself: When you deprive yourself of cake or ice-cream, you start to think about them all the time and that leads to bingeing. Instead, I allow myself treats – in moderation. And because I know I can have them from time to time, I don’t crave them or eat more of them than I should.

Focus on health, not weight: I rarely step on the scales anymore because I know that my weight does not tell me how strong or fast I am. When I’m at my healthiest, I can tell by how I feel. When I am consistent with my diet and workouts, I am happy, motivated and energised. When I start to feel sluggish and drained, I know that my eating habits may be off and my workouts aren’t as routine – so I address that.

Use the seasons: What I love about the changing seasons is that they allow me to prepare myself for fresh beginnings four times a year. So with each season I see a chance to refocus and find a new rhythm and routine to optimise my health goals. I also try to rediscover delicious seasonal flavours to keep my clean-eating habits on track.

See the original article here –

The fit lifestyle with Cassey Ho

Posted in Bodybuilding, Diets, Fitness Models, Nutrition, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on The fit lifestyle with Cassey Ho


Paige Hathaway

28 minutes 30 seconds ago

There is a place within you where nothing is impossible. Here lie the seeds of all your ideas, dreams and creations. From this place you have the power and the ability to attract what you focus on. From this place you can do anything.
SEE IT... FEEL IT... BECOME IT.
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Paige Hathaway

7 hours 27 minutes ago

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I'm currently in California driving to the gym. 🏎💨💪🏼

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