Monday, December 5, 2016

Full Body 11 - Let's Slide!

Keeping things fresh is fun. Finding new ways to challenge yourself in your workouts is even more fun! Today's full body workout uses sliders to do that, and help increase ab involvement, making this a fun and tough workout. This was the first time I ever used these, and it shows, LOL. It was hard, but fun to try something new, so I hope you'll try it! If you don't have sliders, don't worry! If you're on a carpet, sliders are amazing but you can just step your feet in and out. You won't get the same challenge, but it will still be hard. If you're on a smooth surface (tile, wood, etc.) try using felt furniture protectors under your feet, or dishcloths. If you're on a smooth but textured surface, you can try the furniture felt or dishcloths, but you may end up just stepping your feet in and out instead. Try it and see! I got my sliders on Amazon.ca for about $22 + tax. The exact ones aren't available right now or I'd link to them, but search for "Gliding Discs" and you'll find LOTS of options to try :)
Add some weights to make this extra challenging!

Full Body 11 - Let's Slide!

Here's your breakdown:
Warm Up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 Rounds, 5 exercises, 10 seconds rest, 50 seconds work
1. Jump Squats
2. Push Ups
3. Slider Mountain Climbers
4. Alternating Front Lunge
5. Bent Rows

Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M


What did you think?

See you tomorrow!
Meg

Friday, November 25, 2016

Full Body Friday - Get That Body!

Hmm, Full Body Friday... I like the sound of that! I think it might stick :)

This is a great workout for just about everyone, but particularly if you're intermediate/advanced and are looking for something a little difference. Add weights to make it as hard as you can safely go. If you're a beginner, do your best, you'll be surprised what you can do!

Full Body Friday - Get That Body!

Breakdown:
Warm Up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 Rounds, 5 exercises, 10 seconds rest, 50 seconds work
1. Alternating Side to Side Lunges with Alternating Front and Side Raises
2. C-sit or In and Out Abs
3. Alternating Reverse Lunge with Shoulder Press
4. Plank Jack
5. Reverse Abs with a Twist

Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M

So...What did you think? Ready for more? I'll see you tomorrow!

Meg

Thursday, November 24, 2016

Lower Body 10 - Just Add Weight!

This is a great workout - better if perhaps you don't trip over your dog and feel like an idiot in front of the Internet universe, but there you have it. She-Ra barks a little bit in the beginning, and I apologize for that. I'm working with a trainer now to stop that. She's cute, and she knows how to guilt you with her big eyes, that's my only excuse for letting her get away with it for this long ;)


"You are going to give me treats and belly rubs and let me pee inside..."

ANYWAY. This is a great lower body workout that you can do anywhere and only needs a bit of extra weight to make it SUPER challenging. I give you modifications in case you can't do everything, or if you can, I tell you how to make it harder. Push yourself! This will hit every aspect of your lower body, as well as your abs. You'll love how your butt looks if you do this a couple of times per week!


Lower Body 10 - Just Add Weight!

Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 1 Round, 10 seconds rest, 50 seconds work
1. Jumping Jacks (or whatever alternative you can do)
2. Regular Squats with weight (or chair sits, or alternating Step Ups on a stair if you have bad knees)
3. Glute Bridges with weight
4. Sit Ups (or crunches)
5. Modified Burpees (or Burpees, whatever you can do)
6. Skipping with High Knees (or marching on the spot if you can't bounce)
7. Wide Squat with weight
8. Stationary Lunge, Left (or Single Leg Step Ups on a stair, or single leg chair sits)
9. Stationary Lunge, Right (or Single Leg Step Ups on a stair, or single leg chair sits)
10. Bicycle Abs (or Side to Side Abs in a chair, or Alternating Knee Touch Crunches)
11. Skaters (or Side to Side Stepping)
12. Donkey Kick, Left (you can do this standing if you can't get down to the ground)
13. Donkey Kick, Right (you can do this standing if you can't get down to the ground)
14. Hydrants, Left (you can do this standing if you can't get down to the ground)
15. Hydrants, Right (you can do this standing if you can't get down to the ground)
16. Reverse Ab Leg Lifts (or single leg lifts in a chair if you can't lie down)


Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!


Hope you liked it! Did you do any modifications to make it easier or harder? What did you do?

See you tomorrow!
Meg

Wednesday, November 23, 2016

Upper Body 9 - Just a Travelling Band...

...Is all you need for this amazing workout that will tone your arms, chest and back. A resistance band is one of the first things I tell people to get - they are inexpensive, easy to find, and adjustable to almost every resistance level imaginable. They are really portable - pack them in a suitcase for travel, a briefcase for a quick session at work on your lunch break, or the basement to watch your kids at play. Resistance bands are also QUIET. For those of you in apartments, row housing, or just have light sleepers in your home, it is easy to do a great workout and make no noise with the equipment. No more clanging dumbbells! I have a variety of these in different resistance levels for different purposes and they are great. You can get these bad boys just about everywhere: Wal-Mart, Amazon, heck, I've seen them in grocery stores! BUT! Make sure you always check them for nicks or tears or wear before you use them! You don't want one of these snapping on you, it hurts! Alright! Enough about the bands, here's the workout:

Upper Body 10 - Just a Travelling Band

Here's the breakdown:



Workout: 3 Rounds, 7 exercises, 10 seconds rest, 50 seconds work
1. Side Raise, Left
2. Side Raise, Right
3. Lunge Press, Left
4. Lunge Press, Right
5. Biceps Curl (both at once)
6. Triceps Extension, Left
7. Triceps Extension, Right

Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!


How did you like it? Do you like adding variety into your workouts?

See you tomorrow!
Meg

Tuesday, November 22, 2016

Full Body 9 - Let's SMASH This together!

Oh you guys, it was a loonnnnngggg weekend up here in the Great White North. It took over 4 hours of forever to get groceries and run errands on Friday (when you're in the country, you do a once-per-week trip to get everything and hope you got everything on your list, otherwise it just isn't worth going on a 30-minute drive each way for a bottle of protein powder or package of tofu), our cars serviced on Saturday to get ready for the snowstorm on Sunday (thank you again to my Daddoo the amazing mechanic and all-around good guy), Puppy obedience on Sunday morning, my dad's birthday on Sunday afternoon (driving through the snow storm), then a total white out snow day yesterday, complete with lots of shovelling. I was exhausted and needed a break, so I did some stretching and chilled yesterday (aside from shovelling).

But this morning I woke up and knew that, although I would LOVE to stay in bed and do SFA, I HAD to work out. Why? Because an object in motion tends to stay in motion, and an object at rest tends to stay at rest and get a huge (or, well, bigger, anyway) ass, flabby muscles, and not fit into her their pants! So I pushed myself. Even though I was tired and my back was sore, I filmed 2 videos today and worked out for me. 

This is what consistency and dedication to yourself is all about. 

Motivation can only get you so far (sorry "Pinterest Fitspo" board devotees), and after that it is up to you to push yourself, every day. Motivation is great, don't get me wrong. If it gets you to start your journey, that is amazing, but after a few days, maybe weeks (or months if those pictures are REALLY good), you'll start to slack off if you aren't dedicated, disciplined and consistent. Even when you're tired, sore, sick, busy, stressed, etc., you NEED to push yourself to achieve your health and fitness goals. How to do that will depend on the circumstances, your goals, etc., but there is always a way.

As I posted on the Facebook page this morning (oh, you're not following on Facebook? You probably should ;) Follow here: HealthGirlCanada), there is ALWAYS a way to help you get to your goals. If you think you're stuck, you can find ways to work around your challenges.

Crunched on time? Here's a workout you can smash out in 20 minutes. If you're crunched for time, do half now, half later on tonight :)

You'll need some weights and a ball to do this one. Have fun!

Full Body 9 - Let's SMASH This Together!

Your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Here's the breakdown:
2 Rounds, 10 exercises, 10 seconds rest, 50 seconds work
1. Alternating Side Lunges with Alternating Front and Lateral Raises
2. Alternating Reverse Lunges with Twist
3. Squat with Alternating Front Kick
4. Hammer Curls to Shoulder Press
5. Alternating Chest Flyes to Skull Crushers
6. Alternating Chest Press to Reverse Ab Leg Raises
7. Back Extension to Reverse Flyes
8. Clean and Presses
9. Alternating Single Leg Deadlift with Bent Row
10. Toe Touch Abs

Beginners, do this once, intermediates can do this twice, advanced/athletes can do this 3 times, perhaps with cardio. Give yourself 2-5 minutes after each video to grab some water.

Your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

How did you like it? Was it challenging enough? Let me know :)

See you tomorrow!
Meg
Health Girl