Pyramid Workout #2

Pyramid Workout

So last week we looked at our first pyramid workout and that focussed on increasing the reps of each exercise, this week we are going to look a triangle pyramid where we will ascend and build from very light weights to very heavy and then back down to very light weights again. For each of the weights exercises I want you to do the following reps:

  • 10 reps very light weights
  • 8 reps moderate weights
  • 6 reps heavy weights
  • 4 reps very heavy weights
  • 6 reps heavy weights
  • 8 reps moderate weights
  • 10 reps very light weights

It’s up to you to choose what you find is the very light up to very heavy weights as only you know what you can lift. Only lift what you can lift using perfect form, this is not about completing it quickly, it’s about completing it correctly so take the time you need to lift properly as you don’t want to do any damage!

Now here’s the list of the weights exercises to do following the reps outlined above:

  1. Bicep curls
  2. Weighted squats
  3. Tricep kickbacks
  4. Deadlift
  5. Hammer curl
  6. Shoulder press

Love Roo xx

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Pyramid Workout #1

Pyramid Workout

Pyramid workouts involve completing a workout and increasing either the number of reps or the size of the weights lifted. The benefits of this is that it helps to develop your strength and endurance. This is a great technique for muscle gains and development; but let me remind you ladies that it won’t make you bulky and all incredible Hulk like! This is going to help you really get some strength and definition, and give you some sexy toned and sculpted muscles!

This workout focuses on the former where you should increase the number of reps per set as follows:

  • 1 x hammer curl
  • 1 flat back row
  • 2 x hammer curl
  • 2 flat back row
    • repeat x 8

  • 1 x spider lunge each leg
  • 1 x childs pose
  • 2 x spider lunge each leg
  • 1 x childs pose
    • repeat x 8
  • 1 x shoulder press
  • 1 x deadlift
  • 2 x shoulder
  • 2 x deadlift
    • repeat x 8
  • 1 x pushup
  • 1 downward dog
  • 2 x pushup
  • 1 x downward dog
    • repeat x 8
  • 1 sec left leg butterfly hold
  • 1 sec right leg butterfly hold
  • 2 sec left leg butterfly hold
  • 2 sec right leg butterfly hold
    • repeat x 8
  • 1 x pike up
  • 1 x downward dog
  • 2 x pike up
  • 1 x downward dog
    • repeat x 8

Love Roo xx

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Total Body Circuit

Happy hump day fitfam! It’s time to get your heart rate up! Try out my latest full body circuit to get you sweating!

Do you know, one reason why I started exercising other than to get fit was to help me sleep better, I found that my brain was so tired from trying to keep up with everything that I had done, was doing and still had to do that day, that week or that month and I felt mentally exhausted but my body wasn’t physically tired and it really interrupted my sleep pattern. Don’t get me wrong you need to get a whole work, life / lifestyle balance (diet included) to be on top form but exercising sure does help for getting some quality sleep at the end of the day. End your day with a worked body and mind and you will be getting the right sleep and repair your body needs 🙂 The weekend is in sight now…..keep going!!!!

sporty abdomen of young woman isolated on black background

 

Love Roo xx

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How to Keep Active At Work

Woo hoo! over 53000 steps in one weekend, what can you do?!

Woo hoo! over 53000 steps in one weekend, what can you do?!

I had the idea to write this post about a week ago because I see and hear so many people using the fact that they work in an office or work long hours as an excuse for putting on weight or struggling to lose it. This absolutely DOES NOT have to be the case. And as if to prove my point my work has decided to do a health and fitness awareness week to help all it’s staff to realise the importance of staying healthy at work. As part of this awareness week my employers are running a pedometer challenge where 10 teams of 5 people have to walk a total of 2500 miles over the course of a week. Thankfully all of my team members are just as fitness crazy as I am so we decided to put ourselves forward for this challenge and there was a prize for the team that walked the furthest – challenge accepted! My lovely colleagues nominated me as their team leader and we will be taking part in the pedometer challenge and I felt this tied in nicely with the post I was planning to write!

I really want to emphasise at this point that the the tips I am going to give you are to enable you to be active during your working day, these are by no means a substitute to a workout. The important thing is that by being active during the day, you are less likely to get that afternoon slump and you’re helping your joints and limbs by moving them often, this should help to prevent aches and pains caused by letting your joints get cold and stiffen up whilst you’re sitting at your computer.

So here’s the list of things I have given to my colleagues to increase the number of steps they are taking during the day, and then I will go on to give another list of other activities that you can perform whilst working that can help you improve

1. Try to park further away from the offices in the morning, this will mean you have to walk further to and from your car. Obviously take into account your safety with this one, don’t park far away in an unlit area in the dodgiest part of town!

2. Don’t phone or email people who work in the same office / building as you, get up and walk to their desk to talk to them – this is good practice in business anyway and isn’t just about getting your steps in!

3. Every half hour or so get up and walk around the office – again it is good to get yourself out of your chair and will help to refocus your brain and isn’t just about improving on being active.

4. At lunch time you MUST go somewhere. I have been the biggest culprit of this, and would often sit and eat lunch at my desk. Now I found it so much better to get away from my computer and away from my phone for 20 minutes. Walking around in the fresh air with a colleague does wonders for you and you go back to work after lunch feeling refreshed and ready to start again

5. If you have a dog make sure you are walking them before and after work. (You should be doing this anyway for your pooches sake, but it benefits you too). I love the time I get on my own before work to get my head in gear for the day ahead, and after work I like to go through and clear my head of everything work related so I’m not taking my work home with me.

7. Morning exercise with your team; you may have seen some videos of Japanese businesses doing this and getting their teams to exercise and stretch before starting work. If you have like minded people in your team, just have a quick jog on the spot, or have a walk and talk meeting and you can talk about what projects you’re working on etc.

8. When you need the bathroom, if you have more than one set of toilets, use the one’s further away. It means you’re walking the extra bit further and keeps those legs active and barely takes any extra time!

9.  When you feel the need to get your heart rate up; take the stairs but take them twice, run back down and do them again.

Some of these might seem a bit excessive but you get the point and if you want to do these then suggest a similar pedometer challenge to your colleagues and compete against each other and bring some fun to the office!

My other tips for exercising at work are as follows:

1. When you go to the bathroom do 20 squats after you’ve been, if you do this every time you go to the toilet you can easily get in at least 100 squats a day – and this solves the mystery of why there is always a queue outside the ladies toilets!!!

2. When you get up from your chair or sit down don’t use the arms of the chair or the desk to support you. Use your legs!

3. When you’re sitting at your desk lift your legs straight and try and hold them up for as long as possible, or pulse your legs.

4. When you’re digging around in the fridge at work and looking for something on the bottom shelf do a squat and hold it or pulse whilst you’re looking.

Stop finding excuses and stop holding yourself back from being as active as you can possibly be. The only thing standing in your way is you!

Love Roo xx

PS – I also want to point out that my enthusiastic and eager beaver team won this challenge hands down! A bit of healthy competition can really encourage you to achieve your greatest results 🙂

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Core Tabata

A picture of a muscular female belly over black background

This workout will really help to strengthen your core. It’s really important to remember that your core isn’t just about your abdominals it’s about your back too, to have a stable core you really need to think about both front and back. By improving your core it’s going to help with your strength for all lifting, pushing and pulling exercises and it’s really going to give you stability and balance.

Remember if you want to make this a great workout, take 1 minute rest and then repeat this circuit again until you’ve done it four times!

Love Roo xx

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Arm Tabata Workout

sporty woman from the back flexing her biceps

This workout will get your shoulders, chest, biceps and triceps warmed up and feeling nice and tingly (I’m trying to be nice – tingly really means achey tomorrow!) This is really going to help improve your upper body strength and give you fantastically toned and defined arms. Don’t worry – it’s not going to make you look like Arnie! Just a bit of sculpting in place of those banished bingo wings!

Remember if you want to make this a great workout, take 1 minute rest and then repeat this circuit again until you’ve done it four times!

Love Roo xx

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Leg Tabata Workout

beautiful female legs in sport wear

This workout will get your legs shaking, quivering and burning in no time! If you want to lose those extra pounds then this cardio tabata will help with that and the focus on legs will really improve your muscle and strength so when that little layer of fat disappears you will have great definition and toned legs to make a Victoria’s Secret model green with envy!

Remember if you want to make this a great workout, take 1 minute rest and then repeat this circuit again until you’ve done it four times!

Love Roo xx

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Muscle Strength Imbalance

muscle anatomy editSome people may notice that one side of their body is stronger than the other, I have noticed that my right arm is stronger than my left and this is something I really have to work on and find really frustrating. It’s quite normal but it just takes some clever exercising to get yourself even! Here’s some tips on what you should do if you find you have a muscular imbalance.

 

 

Firstly – You need to assess why there is an imbalance. If it’s as a result of a medical issue then it is always best to speak to your doctor for specific advice about this. But you need to figure out where the imbalance is and where you need to work on. With me for example the weakness is not just my left arm but my left shoulder in particular, you need to really drill down in to and find out where the imbalance is so you can target and rectify it.

Secondly – Start working on single side exercises. By doing this you will need to focus on getting your weaker side to match your stronger side. Don’t increase the weight on your strong side; just try and maintain the muscle and strength. And then gradually work your weaker side to match your stronger side. And once they match you can then start to increase together. By doing single side exercises it will really challenge your core as well as you will need to ensure you don’t lose your form.

Thirdly – You MUST make sure you are warming up and cooling down / stretching out afterwards to improve your flexibility. This will really help you to progress with each attempt.

And finally, don’t forget that you can cause your own imbalances by not doing opposing exercises. If you are working on your abs you need to do an opposing exercise to work your back, otherwise the front side of your core muscles will be getting stronger but your back isn’t keeping up. The same goes for your chest and upper back etc. for everything you do on one side make sure you even it out and work the opposing muscles to ensure you don’t cause yourself an imbalance or injury.

Love Roo xx

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Spot Reduction – It’s A Myth

fat burningHow many times have you heard someone claiming that they do 200 situps in a day and accredit their washboard stomach to it? Yes, those situps will help develop the muscle but it won’t do jack about the layer of fat over those abdominals. It’s a common misconception that you can exercise to target a specific area and thereby reduce the fat in that area – wrong. Spot reduction of fat is a myth. Fact. Keep reading and I will tell you why and what you can do about it!

Unfortunately your genetics play a HUGE part in how you individually lose body fat. If the first place you put weight on is around your butt, then your thighs, then your stomach and back, then it will come off again in the reverse order. I’m not telling you this to be mean or to make you feel like this is an impossible task, I am telling you this to set your expectations and to keep you motivated when you look at your before and after photos and you’re not losing fat in the place you want to lose it the most. It will come though, you just have to work hard and be patient and you will get the results you want. Remember; if it was easy then everyone would look like a Victoria Secret model!! In the first few months I cried a lot from frustration because I so desperately wanted my legs to be smaller and all I could think was I am working my butt off on leg exercises and whilst there was a noticeable difference it wasn’t as big of a difference as I wanted it to be or had expected it to be, but if you look at my before and after photo now the change is obvious and worth it! It’s taken time and effort.

The best analogy I’ve heard it described as is like filling up a swimming pool. You can’t fill up one end of the pool first and it’s exactly the same for draining it. Your body acts in the same way, to lose body fat you need to burn it. In order to burn it you need to eat less calories than you burn through exercising and then your body will start to burn the fat stored in your body for energy. It can take a while to get the balance right with this because you need to also take in enough calories to be able to perform the exercises and build muscle, so think of food as fuel everything you put into your body will help you to have the energy to perform the moves to burn the fat. You can use calculators on apps such as my fitness pal to get a guide on how many calories you should be eating daily.

A common mistake to make is to confuse muscle and definition building with fat loss. You can do target exercises to strengthen the muscle in an area i.e. glutes, abs, arms, legs etc. however if you want the fat over that muscle to go away you need to eat well, and exercise and to ensure your body burns the fat stored for energy you need to consume less calories than you can burn.

And if it really helps when you’re working out imagine the sound of your fat screaming as it burns! It never fails to bring a smile to my face and urge me on when I feel like quitting!

Love Roo xx

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12 Days of Fitmas

12 Days of Fitmas

On the 12th Day of Fitmas my PT gave to me:

12th day of fitmas

and ……..

11th day of fitmas 10th day of fitmas 9th day of fitmas 8th Day of Fitmas 7th day of fitmas 6th day of fitmas 5th day of fitmas 4th Day of Fitmas 3rd day of fitmas 2nd day of fitmas 1st day of fitmas - 1 minute plank

Love Roo xx