Archive | October, 2017

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Sweat. Believe. Roar. workout with Sinead Disaya

Your animalistic side with this high-intensity workout based on functional movement patterns, courtesy of trainer Sinead Disaya. 

Warning: requires a willingness to laugh at yourself as you crawl, sway and hop your way to a lean physique. 

Get it done

Set your timer for three minutes. Exercises are completed back-to-back as a superset, for 30 seconds each. No rest – just do the best you can in the three minutes. Rest for one to two minutes between each superset, depending on your fitness level. 

This workout combines functional movement patterns (moving the body in all directions) with high-intensity interval training (HIIT) designed to shred fat and improve mobility. Functional movement training is suitable no matter what your profession or fitness level – whether you’re an office worker who is sitting down the majority of the day, an athlete or rehabilitating post-injury. The purpose is to move your body in ways you normally wouldn’t help build strength and loosen up your joints. This can help reduce lower back pain, stiffness and poor posture. Focus on the intensity of your workouts – you only get out what you put in!

My Sweat. Believe. Roar. programs contain a balance of functional movement and traditional training methods to build lean muscle and overall strength. For my full guides visit sineaddisaya.com.

Photography: Christopher Cameron Photography

Super Set 1: 3 mins total 

Rainbow Lunges (30 secs x 3)

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Rainbow Lunges focus on building muscle throughout your lower body as well as engaging your core. Start in the lunge position and keep your chest up. Brace your core and pivot your feet. Use your arms to created an arch above your body and finish again in your lunge position facing the opposite direction.

Palm Trees (30 secs x 3)

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Palm Trees are a fantastic exercise for your obliques and developing the strong ‘V’ line throughout your core. Start with your feet together, holding the weight overhead with both hands, and a soft knee bend. Drive your hips laterally almost making the letter ‘C’. Brace your core each time you change direction. Try to avoid moving your arms, as they will naturally tilt as your drive your hips to the side. 

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Sweat. Believe. Roar. workout with Sinead Disaya

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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

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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

 

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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.

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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

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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 Bodybuilding, Exercises, Training Methods, Weight loss0 Comments

Spice-2

4 spices to spice up your meals and their health benefits

A spice a day may help keep the doctor at bay according to recent research. So add these to your personalised meal plan to help make food more flavoursome:

Wasabi: boasts anti-bacterial and anti-fungal effects in your digestive system and may also help reduce the risk of blood clots and cancer.

Chilli: women who eat meals containing chilli have fewer spikes in their glucose levels after food, lessening their risk of weight gain and type 2 diabetes, according to research at the University of Tasmania. Capsaicin, which gives chilli its spicy punch, speeds up our metabolism. Research suggests it may also reduce bad LDL cholesterol, help combat prostate cancer and blitz the bacteria that cause stomach ulcers.

Turmeric: in India, where they call curry ‘the spice of life’, the incidence of Alzheimer’s is lower. Turmeric, one of the main curry ingredients contains curcumin which helps reduce the build-up of damaging proteins that cause Alzheimer’s. Further studies also suggest that turmeric can reduce spread of breast cancer and joint swelling caused by arthritis.

Cayenne Pepper: boosts circulation and stimulates the production of hydrochloric acid in the stomach, aiding digestion and in some studies, reducing minor heartburn.

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4 spices to spice up your meals and their health benefits

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macros (1)

How to count macros

Step 1:

Adopt A Macros Ratio

Most experts who use macros suggest dividing the Big 3 macronutrients into these ratios:

»Protein: 35% or 40%

»Carbs: 50% or 40%

»Fats: 15% or 20%

Try this approach and then tweak to find what works best for you.

Step 2:

Set Your Kilojoule Intake

Work out how many kilojoules you need to maintain or lose weight, depending on your goal.

Step 3:

Calculate Grams 

»Carbs: 1 gram = roughly 16 kJ (4 calories)

»Protein: 1 gram = roughly 16 kJ (4 calories)

»Fats: 1 gram = roughly 37 kJ (9 calories)

Step 4:

Allocate macros

Work out roughly how you want to divvy your macros into meals over a day. “I usually suggest that the higher energy carbs are eaten earlier in the day,” says personal trainer Daniel Tramontana, from Vision Personal Training at Brighton, Victoria. “Then later you can eat carbs in the form of fibrous vegetables and salad foods. I encourage people to eat protein at every meal, based on their body weight, and to have their healthy fats in later meals to assist the absorption and conversion of the nutrients.”

Source:

How to count macros

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Full body workout by Jen Jewell

Click Here!

This circuit-based routine won’t take you hours in the gym each day. You’ll be combining some of our favourite exercises, performing them back to back with minimal rest between sets. This approach will help you to build strength, increase endurance and of course torch calories while helping to earn tight, lean and shapely muscle. Importantly, you’ll enjoy it. A ‘fun with fitness’ day is integral to the program; grab a friend for a workout, or head outside to the track, a hike, beach, etc.

The workout:
Perform one set of each exercise, back to back, for one full set. Depending on your fitness level, you’ll be doing three to five full sets of everything listed below. 12 –15 reps per exercise.

Source:

Full body workout by Jen Jewell

Posted in Bodybuilding, Exercises, Training Methods, Weight loss0 Comments

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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

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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!).

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» 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).

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» 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

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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

Posted in Exercises, Fitness Models, Nutrition, Training Methods, Weight loss0 Comments



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