Friday, September 30, 2016

Upper Body 4 - Chest and Back Focus

Just in time for the weekend, let's blast those chests and backs, and challenge ourselves to make the CHANGES we want to see in our bodies! You'll need a variety of weights to challenge yourself, and perhaps an Equalizer or pullup bar or similar.

Upper Body 4

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

Workout breakdown:
3 rounds, 10 seconds rest, 50 seconds work
1. Regular Pushup (round 2, wide pushup, round 3 narrow pushup)
2. Pull Up on Equalizer (palms facing away) or bent row
3. Chin Up on Equalizer (palms facing you) or bent fly
4. Shoulder Press
5. Bent Arm Lateral Raise with External Rotation

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

MAKE IT BURN!

See you soon,
Meg

Thursday, September 29, 2016

Lower Body 4 - Booty Builder!

Hey everyone, how are you feeling from yesterday? Was it challenging? Was it fun? Are you sore? Here's a great lower body workout to develop strength in your quads and hamstrings, which will not only build that butt (YAY!) but also help to strengthen your knee joints, which is always a good thing :)

I give you alternatives if you have bad knees, make sure to watch the video through once to get all the modifications.

Lower Body 4

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout breakdown:
3 rounds, 10 seconds rest, 50 seconds work
1. Font Foot Elevated Split Squat - left leg
2. Front Foot Elevated Split Squat - right leg
3. Bent Knees Deadlift
4. Marching Elevated Hip Thrusts

Here's your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

This is honestly one of my favourite workouts so far. I was sore for TWO DAYS after doing this 3 times through with cardio - and I almost NEVER get sore! Let me know how you feel!

See you tomorrow,
Meg

Wednesday, September 28, 2016

Full Body Compound Workout!

Hey everyone, how is your week going? We've had a pretty hectic week around here, with our puppy, She-Ra, getting fixed. She's doing ok, but tired, cuddly, and a bit sore. Workouts have taken a bit of a backburner for the puppy, and I can't say I mind when I see that smushy little face ;)

To keep you on track, here is a FANTASTIC full body workout that is all compound movements. This will hit every part of your body, and really work on those stabilizer muscles that often get forgotten. Often these little muscles are what make a huge difference in fitness and longterm health, even if you don't realize it! Try it out and see for yourself:


Full Body Compound

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout breakdown:
3 rounds, 10 seconds rest, 50 seconds work

1. Alternating reverse lunge with a twist and then front kick
2. Plank to knee to outer shoulder, knee to inner shoulder, side plank, push up, next side
3. Sit up to shoulder press
4. Alternating single leg deadlift with bent row, up to military press
5. Squat with V-lift

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

What did you think? Was it challenging enough for you?

See you tomorrow!
Meg

Monday, September 26, 2016

Upper Body 3 For Shapely Shoulders

Well hello and I hope you all had a great weekend. Today we've got a great upper body workout that can be done just about anywhere with just about any weights you have on hand. This will challenge your biceps, triceps, shoulders and upper back to give you better posture and beautifully shaped shoulders. Try it out! 
Upper Body 3 Shapely Shoulders

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Here is the breakdown:
3 rounds, 10 seconds rest, 50 seconds work
1. Twisting Dumbbell Curl
2. Overhead Triceps Extension
3. Alternating Dumbbell Diagonal Raise
4. Inverted Shoulder Press
5. Bent Lateral Raise

Go as heavy as you can with PERFECT FORM. Beginners can do this video once through. Intermediates, try this twice through. Advanced/Athletes, try this 3-4 times through.

Need extra fat-burning? Try doing this video in addition to some cardio for 15-30 minutes beforehand. If you're doing longer cardio, try taking a break in between the cardio and weights, particularly if you are doing the video more than once :)

Here's your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

Have FUN and tell me what you think! What weights did you use?

See you tomorrow,
Meg

Friday, September 23, 2016

Lower Body MADNESS!

Are y'all ready for this?? *cue 90's dance music* This is 15 minutes of lower body MADNESS that will tone your thighs, butt and hips. Get ready for the BURN baby! All you need are some weights and a mat, comfy shoes and clothes. I'll give you alternatives as always.
Lower Body 3
Workout breakdown:
10 seconds rest, 50 seconds work, 3 rounds:

Pop Squats
Alternating front lunges
Alternating side lunges
Single leg glute bridge - Left leg
Single leg glute bridge - Right leg

Beginners do 3 rounds (15 minutes), intermediate can do this for 6 rounds (30 minutes), athletes can do this for 9-12 rounds (45-60 minutes), but I would recommend having a minute or two of rest every 3 rounds (15 minutes) to have some water and give yourself time to catch up on oxygen :-)

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc
and cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

How did you like it? Let me know!

See you tomorrow,
Meg


Thursday, September 22, 2016

All Abs Workout 3

Ohhhh it's time to make those abs BURN!! Join me in this awesome workout for 15 minutes of ab-tastic fitness. We're using some extra equipment today but I'll still give you alternatives so that no matter what, you'll still be able to work out :)

Abs Abs Abs!

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc
And cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

What do you think? Did you like it?

See you tomorrow!
Meg

Wednesday, September 21, 2016

New Full Body 3 Workout!

YAAASSS! Get in on this one, it's fab! Full body, 15 minutes of building a stronger, healthier body, with a few toys to keep it interesting (don't worry if you don't have the props, I give you alternatives)! This one can get a bit more advanced, so I'd recommend you watching it through once before to make sure you've got the moves down before going all out :)

Full Body High 5!

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc
And cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

For some reason the video gets a little weird at the very end - it cuts and then comes back in, not sure what happened, but the workout is fine. Enjoy and let me know how you did!

Until tomorrow,
Meg

Tuesday, September 20, 2016

Full Body 30-30 HIIT!

Oooooh baby, this is gonna be AWESOME! This is a new workout for your ENTIRE body that is going to challenge you something fierce! This is a high intensity interval training-style workout with 30 seconds of cardio and 30 seconds of work - NO REST in between rounds - for 12 minutes of intense, awesome fitness glory ;-)

Full Body 30-30 HIIT

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc
And Cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

How did you like it? What weight did you use? Tell us in the comments below or on our social pages!

See you tomorrow,
Meg

Monday, September 19, 2016

New Upper Body Workout - Back and Chest

Hey everyone, I hope you had a great, restful weekend, because we are hitting it hard this week, starting with today's upper body workout. This will hit every aspect of your back and chest and help get you those results! Remember: CHALLENGE YOURSELF!!!

Upper Body - Chest and Back

Here are the links to your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc
and cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

What are your favourite exercises to do?

See you tomorrow!
Meg

Sunday, September 18, 2016

Take the Weekend to REST!

You've worked hard this week. Take the weekend to rest and have fun! 
Find some activity you love and do that instead of a traditional workout.
Have a cheat meal (within reason!) that you enjoy, and savour every bite.
Spend some time with friends and family.
Hang out on the couch and play video games.
Laugh at memes:
See you tomorrow!
Meg

Friday, September 16, 2016

Full Body HIIT - With Toys!

Hey everyone, we've got another workout for you today, this time adding in some props to give you that extra oomph. But don't worry! If you don't have a stepper, you can use an actual stair, or use a very sturdy chair. If you use a chair, make sure it is very solid and perhaps put it against a wall so it won't move on you - injuring yourself is NOT part of the program! ;)

This is suitable for just about everyone, I give alternatives for those of you who need a bit less, or a bit more of a challenge.


Full Body HIIT

Make sure to do your warm up first: https://www.youtube.com/watch?v=GQFwm41RGVc
and your cool down when you're done: https://www.youtube.com/watch?v=EpFUi5ckE7M

And most importantly, please let me know in the comments what you thought, and if you liked it, please like and share this video - I really appreciate it!

See you on the flip side,
Meg

Full Body HIIT - With Toys!

Hey everyone, we've got another workout for you today, this time adding in some props to give you that extra oomph. But don't worry! If you don't have a stepper, you can use an actual stair, or use a very sturdy chair. If you use a chair, make sure it is very solid and perhaps put it against a wall so it won't move on you - injuring yourself is NOT part of the program! ;)

This is suitable for just about everyone, I give alternatives for those of you who need a bit less, or a bit more of a challenge.


Full Body HIIT

Make sure to do your warm up first: https://www.youtube.com/watch?v=GQFwm41RGVc
and your cool down when you're done: https://www.youtube.com/watch?v=EpFUi5ckE7M

And most importantly, please let me know in the comments what you thought, and if you liked it, please like and share this video - I really appreciate it!

See you on the flip side,
Meg

Thursday, September 15, 2016

New Lower Body Workout for Everyone!

Hello, hello, hello! How did you like yesterday's workout? Are your arms sore? What weights did you use? 

Here's a fantastic lower body workout for everyone. Even if you have bad knees or a bad back, you should be able to do this workout (though check with your doctor if you have a serious injury). If you're more advanced, you will STILL feel this one! Add some ankle weights or hold a dumbbell in the crook of your knee to make this harder :)

Lower Body for All

Make sure to do your warm up first: https://www.youtube.com/watch?v=GQFwm41RGVc
and then cool down after: https://www.youtube.com/watch?v=EpFUi5ckE7M

Let me know what you think! What else would you like to see?

See you tomorrow,
Meg

Wednesday, September 14, 2016

Tone That Upper Body!

It is indeed that time again, time to WORK! I hope you liked yesterday's lower body, today is all about the waist up and it's gonna make your muscles BURN :)


Upper Body 1

This is going to give you the arms, chest and shoulders you've always dreamed of. Make sure you do your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc
And cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

How are you feeling so far? What would you like to see more of?

See you all tomorrow!
Meg

Tuesday, September 13, 2016

New Lower Body Workout - Torch That Butt!

Hey everyone, it's that time again - time to make those changes and challenge ourselves! Here's a fantastic lower body workout suitable for everyone - I give modifications for those with injuries or limited mobility.

Remember to use perfect form, then add speed and weights when you're comfortable your form is there. Challenge yourself! That's the only way you're going to see changes!!


Low Body Intervals

Remember to warm up before: https://www.youtube.com/watch?v=GQFwm41RGVc
And cool down after: https://www.youtube.com/watch?v=EpFUi5ckE7M

How are you all feeling after yesterday's workout? Energized? Sore? 

What would you like to see next?

See you tomorrow!
Meg

Monday, September 12, 2016

Full Body HIIT is Here! (Plus a Quick Look at My Puppy!)

Hey everyone, how did you like the ABS video posted earlier? Are you sore? Did you PUSH yourself? 

Here is a full body, HIIT-style workout you can do just about anywhere. Remember to use perfect form, and then try to go as fast as you can with as heavy weights as you can, taking breaks if you need. Then let me know how you did!


Full Body HIIT-Style

Remember to do your warmup: https://www.youtube.com/watch?v=GQFwm41RGVc
And Cooldown: https://www.youtube.com/watch?v=EpFUi5ckE7M

What are your favourite workouts? What are your goals? Tell us in the comments below, or on our Facebook, Instagram, YouTube, or Twitter channels!

High five!
Meg

Friday, September 9, 2016

All About the ABS

Check out this AB-mazing (see what I did there?) workout video, guaranteed to make those muscles WORK! Always go at your own pace, challenge yourself, take breaks if you need. Lasting changes take time, and you are doing it!


All About the ABS

Make sure you do your warm up and cool down as well - here are the links to those:

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

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

Got questions? Comments? Suggestions? Let me know!

Welcome to HealthGirl!

Welcome, welcome, welcome! We are so happy to launch today, September 9, 2016 with a whole new way to get fit, eat well and have fun! 


Meghann Lynch

Join us every day for new videos to help you on your journey. We've got lots of workout videos for all fitness levels and abilities, many only using bodyweight - no crazy equipment or pricey gimmicks! 

Soon we'll have AMAZING recipe videos and super fun DIY videos, too, so please keep checking back for those. The best part? It's all FREE! 24-7 you will have FREE access to all of this amazing content. So what are you waiting for? 

Join host Meghann Lynch today on our socials:
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