Body weight workout

Body Weight Workouts require that you push yourself by constantly moving. Focus on proper form, and the muscles that you are trying to train. The main goal will be to tone your legs and core. 

Do 3 sets of this workout for optimal total body weight training.

Body Weight Workouts (12 Min) Routine: 

Squat Jumps

Side Lunge & Crunch

Walk It Out Pushups

High Knees

Waist Crunches

Not sure what the exercises are here is how there done...

Squat Jumps x 20

Alternate each jump by using a wide, then a narrow base. Squat down, then thrust back up into a jump.

Side Lunge & Crunches  x 30 each side

Slightly bend down and touch opposite hand to opposite toe. Kick the leg of the hand your using out behind you. This works both your obliques and the side of your thighs.

Walk It Out Pushups x 10

Bend down, putting your arms on the ground. Walk your arms forward, and do one pushup from your knees.

High Knees 20 secs

Run in place for 20 secs. Make sure to raise your knees as high as you can.

Waist Crunches x 30 each leg

Bring one leg up, while bringing your arm down. They should touch in the middle, then return to starting position. Repeat other side.

Body Weight Workouts are great because they can be done anywhere, and with no equipment. This workout requires muscle strength and endurance to succeed.

Do the best you can and enjoy the workout.

Craving something sweet?

 Sweet and Delicious Fruit Medley


Craving something sweet? 

This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits. 


Servings: 2

Here's what you need...

• 1 white nectarine, chopped
• 1 pear, chopped
• 1 Tablespoon chopped pecans
• 1 Tablespoon chopped dates
• Dash of cinnamon

1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.
Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein


Have a happy weekend,

Planks that count -ABS

Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!

Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.

Basic Plank 

(beginner)

Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!

Plank Twists 

(intermediate)

Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques. (Yes it is a bit like a Mt Climber)

Extended Plank 

(advanced)

Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 10cm in front of your head). This variation places much greater emphasis and concentration on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.

DID YOU KNOW? 

A PLANK IS SO MUCH BETTER FOR YOUR ABS THAN CRUNCHES

Fast Blast workout

Just because its Christmas dont forgo your workout try this to keep you on track...

This is a total body blast and it won't take you forever so you can get back to your festive season celebrations.

You will raise your heart rat whilst building  strength and get muscle tone all the while burning calories and increase your fitness fast.

its really important that you mix up your training to prevent your body becoming board and getting use to the same old thing and adapting. You must keep the body guessing what's coming next.

So lets get started.

Set 1

Set 1 do :100 skips.  

Set 2 do:80 skips. 

Set 3 do: 50 skips. 

Set 4 do 25 skips. 

Set 1 do: 50 Jump lunges. 

Set 2 to 40 Jump Lunges. 

Set 3 do 30 Jump Lunges.

 Set 4 do 20 Jump Lunges

Set 1 do: 50 Air boxing (add hand weights if you like) 

Set 2 do: 40 Air Boxing. 

Set 3 do: 30 Air Boxing. 

Set 4 do: 20 Air boxing

Set 1 do : 50 Mountain Climbers.

 Set 2 do 40 Mountain climbers. 

Set 3 do: 30 Mountain climbers. 

Set 4 do: 20 mountain climbers

Set 1 do: 50 Squat Press. 

Set 2 do: 40 Squat press. 

Set 3 do: 30 Squat Press. 

Set 4 do: 20 Squat press

Set 1 do: 50 Toe touch crunches 

(keep legs down if you cannot do legs up)

 Set 2 do: 40 Toe touch crunches. 

Set 3 do: 30 Toe Touch crunches. 

Set 4 do: 20 Toe Touch crunches

Don't forget to cool down and stretch. 

Muscle this workout

Muscle this workout!!!

Heres what you will be doing

You will do 2 exercises at a time as a set... 20 reps of each exercise then 15 reps of each exercise and end with 10 reps of each exercise

e.g 20 lunges with 20 military presses, 15 lunges with 15 military presses and then 10 lunges with 10 military presses.

You will then do 2 to 3 minuets of cardio, (which can be on any piece of cardio equipment or if you dont have any try 30 seconds jumping jacks then 30 seconds skipping and repeat 3 times.)

Exercise set 1
 Lunges ( with or with out weight)

Militarty shoulder press ( using a barbell or dumbbells)

2 TO 3 MINUETS CARDIO

Exercise set 2.

Chest Press

Single Arm Row

2 TO 3 MINUETS CARDIO

Exercise set 3

Tricep pushups

Bicep Curl with Forward lunge

2 TO 3 MINUETS CARDIO

Exercise set 4

Walk out to Pushup

Step ups (use a chair)

2 TO 3 MINUETS CARDIO

Don't forget to cool down and stretch... 

Enjoy

Drinking it up

Do you drink Eight glasses of water every day? 

No matter how you pour them, that’s a lot of liquid. We're talking cups and cups…and cups. Even knowing about the many benefits of meeting your daily quota—increased fat burning, healthier skin, more energy, better digestion, fewer cravings—doesn't make drinking it (or dealing with increased bathroom visits) any less of a struggle for many of us.

If you feel like you're barely treading water when it comes to drinking your water, don’t despair. There are lots of little secrets—time-honored tricks that those elusive "water drinkers" use—that even you can try to transform yourself into an H2O-guzzling machine.

For best results, try the two that  take your interest immediately, then add one each week until you’re getting all the water you need. And remember, there is no magic number. The recommended eight cups a day is not a one-size fits all. You’ll need more if you’re sweating heaps though, less if you eat a lot of water-rich fruits and vegetables.

1. Try comfort water 
This is a great tactic for coffee and tea drinkers. While you’re waiting for the coffee to brew, nuke a glass of water (or herbal tea), squeeze in a bit of lemon and sip while you wait. Try another cup of warm water after you’ve had a mug or two of coffee. Hot water is also a great treat on a cold afternoon or evening. Invest in a new kind of herbal tea every time you grocery shop until you’ve found a couple that are just right. ( I hear you summer is here. Instead of warm water make it cold)

2. style up your water bottle
Splurge on the perfect reusable water bottle. Whether it's your favorite color or a unique design, the more you bond with your bottle, the less likely you'll be to lose it. Slap an inspirational sticker or image onto it, or even write on it with a permanent marker. Now you're ready to drink from it throughout the day—don't forget to refill it as soon as it's empty.

3. Sip up
Gulping all that water can seem daunting. So get a package of straws to slowly sip it instead. You can even pick up a water bottle with built-in straw.

4. Become a connoisseur 
Think of water drinking like wine tasting. Taste the various brands and types of bottled waters available (sparkling, spring, mineral, vitamin-enhanced, reverse osmosis, filtered, fruit-flavored, etc).  NOTE: be aware of extra sugars in flavoured waters though.Be sure to read the labels as some "waters" have significantly added calories. Many bottles of water contain two to three cups of water.

5. Drink water and drive ( this is my trick that I find works best for me)
Keep your water bottle next to you every time you hop into the car, or buy a package of bottled water to keep in the car. Whenever you're driving about, your water will be within easy reach from your car's cup holder. Think about other places you can stash some water bottles (under your desk, next to the couch, in your purse, and more).

Create your own vitamin drink. Consider combining your water with your vitamin supplements, if you take any. There are several powdered vitamin supplements that are designed to be mixed with water. Some contain little to no calories too. If you prefer to take vitamins in tablet form, then promise yourself to drink at least one whole cup of water every time you take them.

7. Fill your dinner glass
Set a glass of water at each place setting at the dinner table just like restaurants do. Don't fret about drinking it all—just place it there. By sipping water between every few bites, you'll slow you down and enjoy your meal more, while also meeting your water needs.

8. Filter out
Sometimes tap water just isn't very good. If your well or city water leaves a bad taste in your mouth, change it. Get a faucet or pitcher filter to keep out the bad and leave in the good.

9. Pace yourself
Holding (and drinking from) a cup of water will help you pace yourself at social events, parties and dinners that offer tempting food and drink. ( No one needs to know your drinking good old H2O. 

Try drinking a cup of water between bites of the calorie abomination you're faced with. It is hard to eat an entire piece of cake if you have to drink a glass of water between every single bite! To keep the wine, beer, or liquor from ruining your calorie count, drink a cup of water for every glass of alcohol you consume. (I’m a wine drinker, so I try to fill up my wine glass with water every time I empty it of wine.) Not only does this help to limit your consumption, but it helps counteract alcohol’s dehydrating effects. And when you have a glass in hand—no matter what's in it—you won't be bombarded with more drink offers in the meantime.

When out and about, make it a point to stop by drinking fountains, drink your water when out to lunch while reading the menu, and by all means if someone offers you a cup of herbal tea, say yes.

11. Combine habits
Get in the habit of drinking a cup of water when you do other things in your daily routine. Love long baths? Fill your water bottle when filling the tub. Working out? Keep your bottle beside you. Heading for bed? Set a glass on the nightstand. Reading by the fire? Always bring a cup of tea along. Develop water habits that go with your routines.

12. Reward your hard work
Make a habit of having special water after each workout, for example. This can be water you swished up yourself with a slice of lemon or lime, a fruit-flavored water, or (what I enjoy) a tall sparking mineral water. It always makes me feel like I am getting a treat.


Just a couple of these tricks can push you across the eight-cup finish line fairly painlessly. So raise a glass and tell your metabolism who’s the boss. Sometimes, simply conquering your water goal is enough to set you on the right path in even more areas. Cheers!

Reasons to use weight in your workouts

Lifting weights. Resistance training. Pumping iron. No matter what you call it, strength training is important for boosting the overall health and well-being of people of all ages and fitness levels. While strength training can seem a bit intimidating at first, the health benefits far outweigh any qualms you might have about picking up those weights for the first time.  

Not convinced that you should give resistance training a go? Here are 10 reasons to get lifting for your next workout!

1. You'll be better at, well, everything. No, I am not overexaggerating the benefits. The physical act of lifting weights (or other forms of resistance) helps your body to increase its muscle mass, which makes lifting anything—not just dumbbells—easier. So carrying those groceries in? Picking your kids up? Cleaning the house? Walking up stairs? All easier when you lift weights! In addition, regularly lifting weights helps to improve your flexibility, balance and coordination. In fact, strength training has been shown to reduce the risk of falling by 40%, so this type of exercise is good for people of all ages.

2. You'll burn more calories. You probably already know that the physical act of lifting weights burns calories (especially if you do circuit style training, which gives you some cardio benefits, too!), but did you know that strength training can help you to burn more calories even when you're not working out? It all goes back to building muscle. It takes more energy (calories) for your body to use and maintain muscle cells than it does fat cells. So by simply lifting weights to add more muscle mass, you're boosting your metabolism and turning your body into a more efficient calorie-burning machine.

3. You'll improve your mood and handle stress better. Ever heard of "runner's high?" Well, it doesn't just apply to running. All forms of exercise, including strength training, have been shown to release endorphins, which make you feel good. In addition, strength training has been shown to decrease tension and anxiety, thereby also making it a great de-stressor. Research shows that fit people have lower levels of stress hormones than sedentary individuals do. Still not convinced? There's even some evidence that weight-bearing exercise can help beat depression. Resistance training is truly good for the body and the mind!

4. You'll help your heart. Strength training is so good for the heart that the American Heart Association recommends it as a top way to keep your heart healthy. Studies show that strength training con help prevent heart disease and can even help reduce risks and problems in individuals who already have heart disease. Furthermore, several studies have found that lifting weights at a moderate intensity can lower bad cholesterol levels and raise good cholesterol levels, boosting heart health. Additionally, research conducted in the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University has shown that resistance training can lower blood pressure by as much as 20%. Researchers say that the healthy heart benefits come from the increased blood flow to the muscles, heart and body. 

5. You'll build stronger bones. We may not think of them as such, but bones  actually comprise living tissue that get stronger with exercise. With regular strength training and other forms of weight-bearing exercise like walking and running, you actually  improve the health and strength of your bones by improving or maintaining (depending on your age) your bone density. Lifting weights has even been shown to reduce the risk of osteoporosis and related fractures. 

6. You'll reduce your risk of diabetes (and improve your quality of life if you have diabetes). Regular strength training at a moderate intensity helps prevent diabetes in a number of ways. First and foremost, lifting weights helps improve the way the body processes sugar. Researchers have also found that weight lifting helps to improve insulin sensitivity and blood glucose control. Additionally, as stated above, resistance training improves heart health by controlling cholesterol and blood pressure, both of which play a role in diabetes management. Researchers have also found that when people with diabetes lift weights, it can improve their quality of life, too. 

7. You'll lose more weight and look slimmer. Besides burning more calories and boosting your metabolism, lifting weights will also help you to lose more body fat. A study from Penn State University found that, on average, people who lift weights lose six more pounds of fat than those who don't pump iron. Again, it all comes down to muscle. When you cut calories and start exercising, your body has to pull energy to fuel your body from somewhere. When you're just focusing on dieting, the body uses fat for energy, but it also breaks down muscles for fuel (which is not a good thing). When you combine weight training with a reduced-calorie diet, however, you are actually helping to build and maintain muscle mass while you're losing weight. As a result, your body pulls more energy from your fat stores to keep you going, so you lose more fat while preserving muscle--a win-win!

8. You'll stand taller. If you are following a full body strength training plan don't be surprised if you start noticing yourself standing with better posture. Lifting weights can help to improve your range of motion, coordination, and the strength of the muscles that help keep your body upright. So just a few weeks of strength training can help you to stand taller, with your shoulders back and your chin up, which makes you appear more confident and look even slimmer!

9. You'll have better focus. Strength training has also been shown to boost brain health. According to an article in the Archives of Internal Medicine, older women who did an hour or two of weight lifting each week improved their cognitive function, and better planned and executed a variety tasks. So the next time your boss wants you to stay late and miss your regular evening workout, tell her your brain has work to do--at the gym!

10. You'll sleep better. Sometimes, exercising too close to bedtime can make it hard for you to fall asleep. But performing strength training (at least two hours before bedtime) has been shown to help prevent sleep apnea and help with insomnia. Not to mention that after a good weight-lifting session, it just feels good to hit the hay!

So what are you waiting for? Get out there and pick up some weights to start cashing in on these incredible health benefits!