Tag Archive | "movement"

Paige-Hathaway-November-Butt-Workout

High intensity interval training (HIIT) workout

High intensity interval training (HIIT) workout Incorporate high intensity interval training into your workouts to increase fat loss and maximise your results.

Exercise scientist Johann Ruys shares his favourite HIIT workout:

3 x 1km runs with 2-minute rest in between each (work-to-rest ratio = 2:1)

2-minute rest4 x 500m runs with 2-minute rest between each (work-to-rest ratio = 1:1)

2-minute rest4 x 150m runs with 1-minute rest in between each (work-to-rest ratio = 1:2)

6 x 30m sprints with 10-second rest between each (finisher)Join the movement on Instagram and hashtag #myWHF so we can see what you’re up to!

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High intensity interval training (HIIT) workout

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brooke-stacey-arm-workout-overhead-tricep-extension

Triceps overhead extension with rope

The Move:
Triceps overhead Extension with Rope

Why: Keeping your body in proper standing alignment with core stabilisation and isolation of the overhead tricep extension is an excellent total body exercise with focus on the tricep muscles.

How: Attach a rope to a high pulley. After selecting an appropriate weight, grab rope with both hands and face away from the cable. With a slight bend in hips, lean forward slightly and engage core. Position your hands behind your head with elbows pointing straight up. Your elbows should start out flexed. This is your starting position.

To perform movement, extend through the elbow while keeping the upper arm in same position. Push your arms forward.

Squeeze your triceps at the top of the movement and slowly lower the weight back to the starting position.

Nail it: Keeping elbows in close to head while performing the movement will help with the isolation of the tricep extension. Keep your core engaged with shoulders down and back away from neck.

 

Workout by: Brooke Stacey

Photography: James Patrick

Link to article:

Triceps overhead extension with rope

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1109-woman-plank

8 Minutes to a Gorgeous Upper Body

The key to rocking shoulder-baring sweaters and blouses this season is pairing them with a strong, toned upper body.

Contrary to popular belief, you don’t need to speed hours in the gym to achieve an eye-catching upper body.

What you need is a challenging workout—one that cranks up the intensity on your muscles and eliminates every last ounce of flab. Enter Tabata training, also known as the four-minute fat-burning workout.

There’s a reason this type of high-intensity interval training is the go-to when you want to shed pounds and tone up fast—it works.

 GETTING STARTED

A Tabata workout (not including warm up and cool down) involves performing 20 seconds of high-intensity exercise followed by 10 seconds of active recovery. You repeat this cycle eight times, for a total of four minutes of very short, intense bursts of exercise.

In this particular workout, you’ll complete two Tabatas, for a total of eight minutes of high-intensity intervals.

Exercise 1

woman lifting weights

Dumbbell Row—As many as you can in 20 seconds.

Stand with your feet slightly narrower than shoulder-width apart and bend forward at the hips, keeping your back parallel to the floor and head up. Grasp a dumbbell in each hand and let your arms hang straight down from your shoulders. Pull the weights up and back toward your hips, concentrating on pulling with your back muscles, until your elbows are slightly above the level of your back. Pause, then lower the weights. Repeat for reps.

Active rest: Jump on a treadmill or walk in place for 10 seconds.

Exercise 2

Overhead shoulder press—As many as you can in 20 seconds.

Stand erect with your feet shoulder-width apart, head straight, and your eyes focused forward. Grasp a pair of dumbbells using an overhand (palms down) grip and raise them to just above shoulder height. This is your starting position. Keeping your shoulders back, press your arms up overhead. Pause for a moment at the top, then return to start. Repeat for reps.

Active rest: Jump on a treadmill or walk in place for 10 seconds.

Repeat sequence for a total of four minutes.

 *Warm up for five minutes on the treadmill beforehand.

ROUND 2

Works: Triceps, chest, core, shoulders*

Exercise 1

Reebok Introduces First-Ever World Burpee Day

Pike walk—As many as you can in 20 seconds.

Stand with your feet together, arms at your side. Bend at the hips and place your hands on the floor in front of you. Walk your hands forward until you are in a plank position. Keeping your hands firmly planted in place, walk your feet up until they’re as close to your hands as possible. Repeat.

Active rest: Jump on a treadmill or walk in place for 10 seconds.

Exercise 2

Dip—As many as you can in 20 seconds.

Place your hands on the edge of a bench with your thumbs facing each other, and extend your legs in front of you, resting your feet on floor in front of you. Bend your elbows and lower your butt, stopping when your upper arms are parallel to the floor. Extend your elbows to come up. Repeat for reps.

Tip: To increase the intensity, use a bench or chair to elevate your feet. You can also place a weight on top your thighs.

Active Rest: Jump on a treadmill or walk in place for 10 seconds.

Repeat sequence for a total of fout minutes.

*Cool down for five minutes on the treadmill afterward.

Although eight minutes may not seem like a lot, you’ll certainly feel the burn. This form of training can be used for virtually any and every exercise. Apply this training protocol to your regular workouts every once in a while to shake things up and break through dreaded plateaus.

View this article: 8 Minutes to a Gorgeous Upper Body

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injury1

How to exercise smart and prevent injury

When you hit the gym, the field or the track, the last thing you want to take home is an injury. But the more time you spend exercising, the higher the risk. Here are several tips to help manage, treat and prevent injuries so you can keep doing what you love, for longer.

Research has shown that women are especially susceptible to debilitating ruptures of the anterior cruciate ligament (ACL), which helps to stabilise the knee joint. A combination of anatomical, biomechanical and other factors is at play. When comparing a woman’s physiology to a male, women have smaller, weaker muscles supporting the knee, a wider pelvis, and thigh bones which angle inward more sharply from hip to knee. Women also have a greater imbalance between the quadricep and hamstring muscles, which can contribute to knee injuries. And there are biomechanical differences between the way men and women land on their feet, as in running or jumping. Researchers have also suggested that the female hormone oestrogen makes women more vulnerable to ACL injury by weakening this ligament.

The importance of warming up

A proper warm-up will heat and loosen the body. Different forms of sport and exercise require different warm-ups, but as a general rule, a dynamic warm-up will get all the joints moving one at a time, then all together, taking the body through progressive movements that loosen and stretch your muscles. Classic dynamic warm-up moves include walking lunges, toe touches, and high knees.

Your outfit counts

For some sports, protective equipment is important to prevent damage. This is particularly relevant for sports involving physical contact, think football and hockey (shin guards) and boxing (boxing gloves and protective head gear).

It’s also important to wear the correct footwear. The right shoes will support the foot and ankle, helping to prevent twisting and injury. In addition, many athletes wear supports, such as knee, ankle, or elbow supports, to offer additional support and protection to joints which may have been weakened by an earlier injury. Supports help stabilise the joint and prevent further damage.

Keep moving post-workout

More exercise is probably the last thing on your list after a big session, but according to a study recently published in the Journal of Strength and Conditioning Research, performing light exercise post-workout may help ease your soreness, and can be just as beneficial as having a massage.

Another useful tip is to use heat to increase blood flow, which will ease your sore muscles. Soak in a hot bath, or if the pain is isolated, apply heat directly to your trouble spot. Many peel-and-stick heating pads stay in place for hours and are thin enough to wear under clothing.

Finally, taking an Omega-3 pill once a day reduces soreness and eases inflammation 48 hours after a strength-training workout, according to research published in the Clinical Journal of Sports Medicine. Omega-3s — which are also found naturally in foods such as salmon, spinach, and nuts — may help boost circulation to sore muscles while also reducing inflammation.

Rehab your injury

If your injury is severe (i.e. you can’t put weight on the area, or have swelling, numbness or severe pain) you should see a doctor. If you can treat the injury yourself, the RICE (Rest, Ice, Compression, Elevation) method is tried and tested and very often effective.

Rest. Reduce your regular activities. If you’ve injured your foot, ankle, or knee, take weight off of it.

Ice. Place an ice pack on the injured area for 20 minutes, four-to-eight times a day. You can use a cold pack or ice bag. Take the ice off after 20 minutes to avoid cold injury.

Compression. Put even pressure (compression) on the injured area to help reduce swelling. You can use an elastic wrap, special boot, air cast, or splint. Ask your doctor which one is best for your injury.

Elevation. Place the injured area on a pillow, at a level above your heart, to help reduce swelling.

 

Be prepared with a first aid kit

The type of first aid that may be required varies for every sport. Because bruises, abrasions, and sprained ankles are more common in some field sports, their first aid kit, for instance, needs to be stocked with cold packs, elastic bandages, and Band-Aids. A track team’s kit, on the other hand, needs to have plenty of supplies to treat blisters, abrasions, pulled muscles, and sprains. Sunscreen and allergy kits may also be appropriate for outdoor sports.

If you are regularly involved in sport, it’s worth having some knowledge of first aid, especially if you are playing sports in areas where there is no immediate access to trained medical people. At Real First Aid, you can sign up for first aid courses, or they can visit your workplace or sports club to work with larger groups. Think of it as an essential investment into your health and wellness, and that of everyone around you.

Posted in Exercises, Personal Fitness Training, Sports Injuries, Training MethodsComments Off on How to exercise smart and prevent injury

Image Arms-tiffiny-JabCross.png

10-minute equipment free workout with Tiffiny Hall

Gear: nada

Go: 20 seconds’ work, 10 seconds’ rest, 4-6 rounds (push yourself!)

 Words/workout: Tiffiny Hall (pictured)

Photography: Future Pictures

1. Jab, cross punches

It’s the ol’ one-two! You can make this one a bit trickier with some hand weights if you’re up for the challenge. Don’t have any weights? Yeah, you do! Just use weighted balls, water bottles or soup cans.

» Stand side on with your guard up (elbows close to your body and fists protecting your chin).

» Perform a quick jab with your front arm and follow up with a cross punch with your back arm. Keep em coming!

» Remember to roll your shoulders through the movement too to get your abs involved.

2. Speed skipping – with or without a rope

Arms-tiffiny-skipping.png

No rope? No problems! With or without, skipping will get your heart rate up, your blood pumping and your body ready to go. This exercise doubles as your active recovery – no rest for the wicked!

» Play make-believe or use a real rope to continually skip on the spot.

» The key is to keep those arms moving around for added burn.

3. Tiff boxing combo: double jab, cross, hook, uppercut, uppercut

You can do this into a pillow at home, with a boxing bag at a gym or shadow box in a mirror (show yourself who’s boss!). Really put some oomph into it, lead with your front two knuckles and make sure you keep that thumb on the outside of the fist so it doesn’t get hurt (a little boxing 101).

» Stand side on, guard up, light on your feet, and jab twice with your front arm (quick like a dart!).

Arms-a-Tiff-BoxingCombo.png

» Throw a single forward punch with your back arm (the ‘cross’) followed by a hook punch with your front arm (lead with your elbow across your body on this one).

Arms-b0Tiff-BoxingCombo.png

» Finish with 2 uppercuts – elbows tight against your body, first starting at your chin and leading through to head height (or your pillow opponent’s) chin. 

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4. Speed bag both arms

Arms-tiff-Speedbag.png

Get ready to burn out your arms and roll with the punches! The challenge is to keep your elbows nice and high. 

» Stand facing the corner, light on your feet, fists above your head – whatever you do, don’t let those elbows sink.

» Start rolling your hands over each other, pushing through your imaginary speedball with the top hand – pow, pow, POW!

» Now for the other side (gotta keep it even!).

10-minute equipment free workout with Tiffiny Hall

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fast-fatloss-alexa-towersey

Top fat loss tips

1. Complete a lifestyle diary

This includes what you eat, when you go to bed, how often you go to the bathroom and how much water you drink. This will make you accountable and aware of any bad habits outside of the gym that could be hindering your results.

2. Schedule at least two recovery sessions per week

I liken your body to a bank balance.  Every training session is a withdrawal; every recovery session is a deposit. If you are always training (withdrawing) and never recovering (depositing), you will eventually end up overdrawn and injured. Recovery practices include foam rolling, contrast showers, ice baths, massages and long walks.

3. Embrace hot yoga

The hot room allows for increased range of movement (which will translate into better range in your weight training), the heat enhances detoxification processes and the twisting movements improve digestion and lymphatic drainage in addition to massaging the internal organs.  Yoga is also great for stress management, and when you are stressed you will hold fat.

4. Test for food intolerances

Just because a food is ‘healthy’, doesn’t mean it’s healthy for you. If it doesn’t make you feel good, don’t eat it. Some of the most common intolerances include eggs, gluten, wheat, dairy, soy, corn and nuts. Intolerances can also be a result of eating too much of the same foods, so try and rotate your meal options regularly.

5. Support your liver and your detoxification channels using alternative body treatments

Think acupuncture, lymphatic drainage massage, Epsom salt baths, body brushing and infra-red saunas. Drink plenty of water to flush out toxins and try starting the day with a glass of warm water with fresh lemon juice.

For more fat loss tips, visit our weight loss section.

 

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Top fat loss tips

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Image box20jumps.jpg

Time Saver Workout: Mini Spartan Madness

WORKOUT BY: Luis Buron, Spartan SGX Coach

 In this workout we’re simulating a Reebok Spartan Race. The mix of running in place and stepups imitate running and climbing uneven terrain and the moves mimic Spartan Race obstacles (as noted in parentheses). The workout finishes with Spartan signature penalty, burpees, and we go for 2 min. because an unpredictable challenge that you weren’t planning for is what we’re all about.
 1 minute: Run in Place
  • 30 seconds: Dead Hang (Rope Climb)
  • 1 minute: Stepup
  • 30 seconds: Box Jump (Wall Climb)
  • 1 minute: Run in place
  • 30 seconds: High Pushup Hold (Z Wall)
  • 1 minute: Stepup
  • 30 second: Body Row (Inverted Wall)
  • 1 minute: Run in place
  • 30 seconds: Hollow Hold (Slip Wall)
  • 1 minute: Stepup
  • 30 seconds: KB Deadlift (Bucket Carry)
  • 1 minute: Run in place
  • 30 seconds: Jumping Pullup (Hercules Hoist)
  • 1 minute: Stepup
  • 30 seconds: Kettlebell Swing (Atlas Carry)
  • 1 minute: Run in place
  • 30 seconds: Active Hang (Multi Rig)
  • 1 minute: Stepup
  • 30 seconds: Lunge (Sandbag Carry)
  • 1 minute: Run in place
  • 30 seconds: Bear Crawl (Barb Wire Crawl)
  • 1 minute: Stepup
  • 30 seconds: Broad Jump (Fire Jump)
  • 2 minutes: Burpee

Continued here:

Time Saver Workout: Mini Spartan Maddness

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Image bicepcurl-amber.jpg

Fat burning full body workout

This full body workout takes just 30 minutes to complete and requires minimal equipment – so it can really be done absolutely anywhere! This training session will target your upper body, lower body and abs, while still incorporating some cardio to keep the heart rate high.

Each set has three exercises to be performed one after the other, followed by one minute of cardio (one round). Repeat each set three times before moving on to the next set. Take a one-minute break in-between each set (or between each round for beginners). As with any exercise, warm-up and cool down is always recommended.

P.S: No skipping rope? No problem! Just jump in place, mimicking the movement.

Model: Amber Blom
Photographer: James Patrick

Set One

This first set focuses on your upper-body. You may want to choose a lighter weight since you will performing a high number of reps, or you can always drop the weight down as your muscles fatigue.

Repeat this set three times. Rest for one minute before moving on to the next set.

Bicep curl x 15 reps 

Make sure to keep your elbows in by your side, your hips tucked under and your core tight. Start with the weights fully extended down, then curl them up, squeezing at the top. Release the weight down to the starting position (resist the momentum and control them all the way down).

 

 

 

 

 

 

 

 

bicepcurl-amber.jpg

 

Military press x 15 reps 

Start with the dumbbells under your chin, then rotate them out and up to an overhead press. Bring them down below your chin and that’s one rep.  Make sure not to arch your back as you press them up – always keep your core tight.

 

amber military-press-two.jpg

 

Push-up x 15 reps

The beauty of push-ups is that they can be modified to accommodate your fitness level.  You can do tricep push-ups, wide push-ups or push-ups on your knees (I like to do a mix).

 

amber push-up-amber.jpg

 

Cardio

Jump rope for 60 seconds.  You can do alternating single leg jumps, jumps using both feet or any other combination you like.  This cardio burst between each set keeps your heart rate up and the calories burning!

Original link:

Fat burning full body workout

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brooke-stacey-arm-workout-tricep-pull-down

Cable One-Arm Triceps Extension

The Move: Cable One-Arm Triceps Extension

Why: Isolating the triceps one arm at a time with cable extensions helps concentrate on the triceps muscle and ensures continuous muscle tension throughout entire exercise.

How: With your right hand, grab a single handle attached to the high cable pulley. Stand directly in front of weight stack. Now pull the weight down so that your upper arm and elbow are locked into the side of your body. Your upper arm and forearm should form an acute angle (less than 90 degrees). You can keep the other arm by the waist and can have one foot in front of the other for better balance. This will be your starting position. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Squeeze the triceps and hold in this contracted position. Slowly return handle to starting position.

Nail it: You can also use exercise bands to perform this movement. To execute this move properly, only your forearms should move. Your upper arms should remain stationary at all times.

Workout by: Brooke Stacey

Photography: James Patrick

Cable One-Arm Triceps Extension

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Image bootyworkout-skaters.jpg

8 move booty workout

Start movement holding a kettlebell at chest level with both hands. Be sure to keep elbows tucked at sides. As you begin, take one leg back into a reverse lunge position in a 45-degree angle while maintaining an upright squat position. The key to this movement is an upright position and slowly crossing your leg in a reverse lunge while dropping the knee in a straight line down. Be sure to cross slowly to maintain your balance throughout the movement.

3 sets x 12 reps (30 seconds’ rest)

 bootyworkout-kettlebelloverhead.jpg

Start movement holding a kettlebell with both hands at waist level. When you are ready, engage core, lift kettlebell above your head, and squat parallel to the floor. The key to this movement is engaging the stomach and locking the arms overhead and exhaling as you power up through the squat. Perform with toes slightly pointed out, shoulder-width apart. Keep the arms fully extended above your head until you have completed all the reps for that set.

3 Sets x 10 reps (30 seconds’ rest)

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3 sets x 12 reps (30 seconds’ rest)

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Start movement with dumbbells at waist level. Maintain a good posture with a slight bend in the knees and slowly lower the weight to the front of your calves, and return to the top of your thighs. The key to this movement is a flat back and slow and steady lowering of the weights.

See the original article here:

8 move booty workout

 

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Paige Hathaway

Paige Hathaway

1 day 20 hours ago

Limits are imaginary ✨🤟🏼🌎
Never in a million years did I think that I would travel to Dubai, get to meet and share smiles with hundreds of people at the fitness expo or ride camels and four wheelers in the desert!! Geeesh, What is life.. 😍

...At the end of the day, I think to myself that my life may not always be perfect, but it’s completely what I make of it. 👉🏼 It’s not exactly what I see but how I look at things. It’s not necessarily about what I do, but how I do it. So everyday I make my life count and I make it memorable and I do the things my dreams inspire to be.

Paige Hathaway

2 days 21 hours ago

It’s ok to be scared.. being scared is normal but letting that feeling overpower your life and control you will ruin it. Most people are paralyzed by their fears. They become so afraid to take a step out of their comfort zone that they stay complacent. They fear failure, they fear rejection, they fear fear... But having courage against your fears doesn’t mean you don’t get scared... having courage against your fears just means you didn’t let fear stop you. Refuse to reform your life because you’re scared of the unknown or getting outside of your normal.

DECLARE TO HAVE FAITH IN YOURSELF ABOVE EVERYTHING ELSE! Use your energy not to worry but to believe. Great people do things before they are fully prepared. They do things before they know that they can even do it. Doing things you are afraid of, going beyond your comfort zone, taking risks that scare the hell out of you... THAT is what life is. You might be really good. You might find out something about yourself that’s really special and if you’re not good.. who freaking cares....?!
You tired something and the comfort zone that you left will still be the comfort zone that you left if you shall ever choose to return. ✨🐫🌏 #ididntgetthisfarfromfear #igotthisfarfromhavingcourage

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