Archive of ‘Waist’ category

Tabata Tuesday! Work off the Bank Holiday Indulgence!

 

Tabata WorkoutIt’s the day after the bank holiday weekend so no doubt you’ve all been a little bit naughty and maybe indulged a little too much (I know I did!) So now it’s time to get our butts into great shape and work our bodies to the max with this 5 minute tabata work out. It’s full of jumps, squats, abdominal and arm workouts to shape up and tone all over. If you want an extreme workout repeat x 4 for a 20 minute session!

Love Roo xx

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Tabata Tuesday! 19th August Workout

5 min tabata

Woo hoo!! It’s tabata Tuesday! Put down the doughnuts and do an intense tabata workout with me!! It takes 5 minutes but if you really want to smash it repeat the whole sequence 4 times to get a 20 minute workout! Get on it fitfam!!

 

Love Roo xx

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Focus T25 Beta Phase Review Update

So I’ve realised I’ve not really updated or given my review on the next phase (Beta) of Focus T25. I am absolutely LOVING IT! Before I started Beta phase I was panicking and worrying that Shaun T was going to sneakily turn Beta phase into an Insanity workout, thankfully I was wrong! On most days I really look forward to doing this exercise and get really cranky and miserable on the days that I can’t do it. It is only a 25 minute workout but sometimes I have a work commitment or have to do things after work and by the time I get home at 8.30 / 9 pm and sorted myself out it isn’t really fair on my neighbours (I live in an apartment) for me to start leaping around and making tons of noise so I will try and do a mini squats and lunges workout instead. Working those legs still makes you get a good sweat on, and if it doesn’t you’re doing it wrong!!!

Anyway, back to Focus T25 Beta Phase. I honestly cannot believe the difference that this workout has made to my life. I am actually going to be really brave and show you some pictures of how I looked before I started and how I look now. I am absolutely stoked with the results and even more proud that I have done it in a healthy way and over 6 months. T25 has definitely helped with that!

What I love about Beta phase is the introduction of weights or resistance bands. I tried using the bands but I got myself a bit muddled up so definitely found it easier to use the dumbbells. The introduction of weights was important to me, because since losing the bulk of my weight (there’s still more to go) the weights just give that extra bit to start help shredding those sticky lbs that are clinging on for dear life and is helping to add definition to the muscles that are hiding below that last layer of fat. When I say fat here, I want to point out that I am by no means implying that I am overweight, but there is fat on my body that I still want to shift so I can see those muscles that I’ve been working so hard on building!!

I am just about to go into my final week of Beta phase and whilst it most certainly doesn’t get any easier I can see that I am getting better, and as long as I keep pushing myself to my limits then it will always be hard, but that level keeps changing as I get better. I can see my own strengths and weaknesses; my core is really strong, so the core workouts are where I can excel and push myself even harder. My speed is shockingly bad! I still find myself going slower so I can get my form perfect, there’s zero point in keeping up with the DVD if I’m not working the right areas. And finally my shoulders are weak, so whilst I can see improvement week on week I am still not smashing it but it will take time and focus to get to the level I want.

Without wanting to sound corny but Focus T25 has changed my life; it’s given me an awareness of my body and what it can do, how I can push myself, and more importantly that it’s given me the results that are pushing me forward. As soon as you see those results that’s when you keep going. I’m now going to put a picture of myself on the fridge as my “fitspiration”, if I can achieve these results in 6 months, imagine why I can’t change and maintain over the next 6 months! So as promised (very scared now, so please be nice!) here is a photo of my results, photo 1 is so embarrassing for me but it shows how far I’ve come in such a short period of time, and photo 2 is how I look right now. The difference is astounding and has been done by following a clean diet and daily exercise, no bells and whistles folks just hard work!

Weight Loss over 6 months

 

Love Roo xx

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Exercise Like An 80’s Kid!

As Fathers’ Day has just passed it got me to thinking about my childhood, yes we had tv and computer games but that was a treat most of our time was spent running around outside creating havoc and coming up absolutely exhausted and ready for dinner and bed! We seemed so much happier and healthier than the kids of today and we didn’t have a care in the world! So as part of my 80’s childhood nostalgia I thought it would be fun to look at the games we played as children and how they’re actually a great form of exercise for us adults. Why not arrange a fun get together with all your mates, dress like Jane Fonda and have an 80’s exercise day! I hope I can find a scrunchie for my hair!!!

Let’s start with hula hooping! This is a great exercise for working on that tough midsection, it helps develop core stability, teaches great balance and improves posture!

Skipping – This is a great way to burn some calories, 10 minutes of this is the same as 40 minutes running! This is an all over body workout, and will help you improve your flexibility whilst getting your heart rate up.

Bike Rides – Everyone remembers their first proper bike, and most importantly nobody ever forgets how to ride one so there’s no excuses! It’s a stress relieving activity (unless you’re riding through a minefield or something I can’t imagine that riding a bike would make that less stressful!), it’s a low impact activity so it’s easier on your joints so is a great alternative to running. And it works your glutes and quads for gorgeous looking gams! Winner 🙂

Climbing Trees – If you’ve never climbed a tree before then you have never lived!! I have so many memories of standing on a pair of step ladders in my garden standing on my tippy toes reaching for the lowest branch so I could swing myself up into the tree and then my brother and sister or friends would be on the ground below pretending to be a crocodile or some other child gobbling monster that wanted to eat me! Now it may take some convincing to get your friends or siblings to do this with you and what with health & safety these days it’s probably a better idea to just head to your nearest Go Ape or climbing warehouse where you can get a full body workout whilst safely harnessed and attached to ropes etc. to stop you getting any nasty bumps or bruises. It’s still a blast and you get a Go Ape Certificate!!

Roller Skating – Finally head to your nearest roller disco, you’d be surprised how many there are around! This is a full on aerobic workout, has a high calorific burn and because you’re using a full body motion you are working all of your muscles. Knee high socks? check! Roller skates? check! Now to remember how to do the cola bottle move without falling over and grazing my chin…….

 

Love Roo xx

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Hula hooping for hips that don’t lie

Recently hulafit has fallen on to my radar, it’s been around for a while now but annoyingly as with all these fad exercises it only seems to be available in London 🙁 sad times for Roo. I think a 5 hour round trip is a bit excessive even though it seems insanely fun! I will have to settle for searching for youtube videos and heading out to the local park and hula hooping like a crazy lady!!

So why is hula hooping good for (and hulafit in particular)

  • Firstly it’s fun!
  • It develops your core strength because you are constantly contracting (pushing and pulling) your abdominals and obliques
  • It targets the torso which is wear we girlies tend to cling on to the last few lbs
  • Using a weighted hula hoop and gradually increasing the weight will help you develop strength
  • By completing the moves you will be improving your posture which instantly helps you look taller and leaner, and it will help you to have better balance

Hula hooping isn’t just about spinning a hoop around your waist, with these exercises you will be able to squat, jump and run whilst spinning that hoop (coordination skills will be worked to their utmost!) and you should also spin the hoop around all your limbs to get an all over body workout.

Now don’t just run out to your nearest kids store or supermarket and grab the girliest cutest hula hoop you can find, there’s actually a few things you need to consider when buying a hula hoop! I know right? Who knew it was going to get technical!

  1. Measure from your belly button to the floor and that’s the diameter of the hoop you need
  2. For fitness and strength improvement you should look for dimensions of around 25mm / 1inch, and for regular / dance (ie you want to do some tricks) you should look at a 20mm / 3/4 inch dimension tube.
  3. Weight – to begin with you it’s important that you get the moves and the techniques right so I would be looking at something up to a maximum of 800g / 1.5lbs but that is an absolute maximum.

I would start with this dance hoop to begin with and then look to build up from there. If you go for something too heavy and want to use it anywhere other than the waist you and you go for a heavier option you risk bruising yourself so best to work up to it!

    or if you’re from the US maybe look at this one:

Love Roo xx

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TRX – Train like a Navy Seal!

One type of exercise I am super keen to try is TRX training. I used the suspension band during a circuits workout at my local gym and have been dying to know more about it ever since!

TRX Suspension training was invented by a Navy Seal who used his sewing kit, an old jujitsu belt,  parachute webbing to create a suspension belt that can be hung in doors, off of poles and generally any kind of stable anchor point. The reason for doing this was because he wanted to create a way to stay in shape whilst away from home and the gym. (I know what I’ll be packing on my next work trip!!)

Anyway, the point of it is that once the resistance band is anchored to something you can utilise it in hundreds of different ways to create an all over body workout.  The key factors of using your own body weight with these bands is to develop balance, stability, a solid core and strength. And just by slightly changing your position you can instantly intensify a workout. These bands have basically become the portable version of pretty much every single piece of gym equipment and there’s no need to worry about packing your weights because that what you are!

Check out some of the exercises you can do 🙂 Will most definitely be using this to try and get the toned arms I desire! As well as adding some definition to my abdominals 🙂

Love Roo xx

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SLT Training – Strengthen, Lengthen, Tone

SLT is an exercise I am desperate to try! At the moment it only seems to be available on the other side of the pond and when it does come to the UK you can guarantee it’s only going to be available in London, which is no good for me!!

SLT has been summed up as “if cardio, strength training and pilates had a baby, it would be SLT”! It’s based on the holistic principles of pilates but heavily emphasises on strength training and cardio. It’s the result of people who want the benefits of the stretches from pilates but the sweat and exertion and sense of having done a workout that comes from strength training and cardio.

SLT training claims to achieve faster results in muscle definition than pilates would alone and is a firm favourite exercise of Sofia Vergara! If it’s good enough for her then it’s definitely good enough for me!

This form of workout is based on using a machine called the Megaformer which has a series of springs and pulleys and when utilised provides resistance and counter-resistance and therefore encouraging maximum exertion. Basically this exercise does what it says on the tin; it strengthens, lengthens and tones all of your muscles whilst getting your heart rate up and giving your body an exercise/">HIIT workout.

I definitely can’t wait for this to hit our shores as I would love to be able to give it ago. Although from looking at the SLTNYC website it does not come cheap, so at least I’ve got time to save whilst I wait for it to come our way!!

Check out this video though so you can see what’s in store!

Love Roo xx

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Focus T25 Review – Days 12 – 14

Against my better judgement I stupidly decided that I should attempt the 2 exercises in one day straight after one another. That was a huuuuuuuge mistake! If I’d had a leisurely day at home I might have been able to manage it. However, after an early start and a full day at work this was just absurd!

Day 12’s double workout consisted of lower focus and ab intervals. It’s great that it’s working on 2 separate areas but your core is still engaged for the lower focus so it’s hard going. I find that the only way to survive both is to not go nuts with it and to really pace myself. Otherwise I’ve burned myself out and don’t have the energy to continue into the second set of exercises.

I bet I will be begging for these double workouts when I get to the Beta Phase!

The other update is my stats for Day 13, so here goes:

Weight: 9st 3.6lb

Chest: 31.5″

Waist: 27″

Arms: 10 3/4″

Thigh: 22″

The fact that I’m heading in the right direction definitely makes it worth it.

 

Love Roo xx

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