Posts Tagged ‘Fitness’

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Motivation

Motivation. That’s a tough one isn’t it? You start the new year with good intentions and it’s easy because it’s new and it’s exciting and everyone else is doing it, but what happens to your motivation when February begins and it becomes a bit more mundane and the reality of everything kicks in and you start to feel the pressures of everyday life creeping back in and the first thing you want to quit is your healthy eating and exercising because you can’t quit work or being a parent, spouse or any of the other daily commitments you have. Well on Friday 29th January I had an interview with Jack Miles at BBC Radio Gloucestershire to talk about motivation. How to keep it, and what is the not so secret way to keep motivated!

Take a listen and then I will explain further! It was my first ever radio interview and with any interview you always come out kicking yourself wishing you said this, that and the other! Click on the link below and head to 1:14:30 to listen.

Motivation

My Interview with Jack Miles about Motivation

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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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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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Myth Buster – Muscle won’t turn into Fat or vice versa

muscle and fat

Roo Boy and I were having a big discussion about this the other day and it triggered me to write this post because it is definitely one of the biggest myths out there and it’s a phrase I often use but the meaning isn’t literal; “Let’s turn that fat into muscle”. This scientifically cannot happen.

When this is said you are not chemically and magically changing your fat into muscle, you are replacing it, in that you are burning and losing fat whilst building muscle and tone so that you are replacing what you see when you look at yourself. Let’s set the record straight; fat is fat and muscle is muscle. They cannot become one another just as much as I can’t turn my finger into a toe!

In the reverse of this if you stop working out your muscle will not convert in to fat. In fact the more muscle you have the more it will help you to burn fat. When “muscle turns into fat” what is actually happening is that you are not working out and therefore not working your muscles so they can start to slowly reduce in size, you might start consuming more calories than you are burning and therefore not burning the fat, and the fat is going to start getting stored around your body. This is just fat being fat by nature and not your muscle turning into fat!

Hopefully that’s cleared that one up and Roo Boy and I will be able to sleep at night knowing that I’ve spread the word and helped people to understand what is fact and what is fiction.

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!

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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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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.

 

 

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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!

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