Stay motivated to exercise

Here are some effective tips to help you stay on track and motivated to keep up your exercise goals when the buzz of the your new year’s resolution is wearing off.

Staying motivated is essential for your exercise goals, and there are simple changes you can make to keep moving forwards. Stuck for ideas? We've got a few to get you started.

1. Find a workout buddy

Exercising with a friend who has similar goals to you can be more fun and motivating for the both of you. Working out together will help push you both in the right direction to reach your shared goals.

2. Create your own workout playlist

Whether it's on iTunes, Spotify or another music programme, creating the perfect playlist will give you the motivation to get up and get moving while listening to it. Listening to the right upbeat music while working out has also been suggested to increase the length of your workout!

3. New workout gear

You don’t have to spend loads of money, but treating yourself to some new workout kit is an exciting prospect and will spur you on to get them on as soon as possible and to have yourself a confident workout! Plus, you'll look good doing it.

4. Change it up

We all need change and variety to keep ourselves motivated, so whether it's taking on a new workout class, joining a sports group or a change of scenery when outdoor exercising, do something different and new that you will thank yourself for later.

5. Reward yourself

Find something you'd like to work towards so you can strive to achieve just that, such as fitting into a pair of jeans you've bought yourself. Maybe even treating yourself to something new each month to enjoy and reward yourself for your exercise.

source:http://www.womensfitness.co.uk/fitness/1249/5-ways-to-stay-motivated-to-exercise

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Esy Abs Workout

That sports-bra-only yoga instructor. Women who make naval rings look sexy. Every page of the Sports Illustrated Swimsuit Edition. Let's face it: We've all had moments of ab envy. But beyond how well those chicks can pull off a crop top, there's a more important reason their ridiculous midsections should inspire you to work your own.

"Your overall strength stems from your core," says Keoni Hudoba, creator of the Cyc Method, an indoor-cycling class in New York City. "It's the main pillar of your body. Your arm and leg movements originate from that center, so the stronger your core is, the more efficient you'll be in the weight room, on a run, or in cycling class." So giving your waistline a little extra attention can actually help speed your total-body results.

This routine, created by Hudoba, is a two-for-one deal: It will build that critical core strength—and score you enviable abs. Do the following moves up to three days a week, moving from one to the next with as little rest as possible after each. (You can rest for up to 60 seconds between circuits.) Repeat for a total of three circuits.

1Reverse Wood Chop

Stand with your feet hip-width apart, knees bent, and hold a medicine ball outside your right knee (a). Keeping your arms straight, brace your core and stand as you raise the ball diagonally above your left shoulder (b). Pause, then return to start. That's one rep. Do five, then switch sides.  Quick Tip: Choose a medicine-ball weight that challenges your core during the last few reps without compromising proper form.

2Reverse Lunge Rotate

Hold a medicine ball with both arms extended at chest height, feet hip-width apart (a). In one motion, step your left foot back and bend both knees to lower into a lunge as you rotate your torso to the right, bringing the ball outside your right shoulder (b). Slowly reverse the movement to return to start. That's one rep. Do five, then switch sides.

3Folding Chair

Lie on your back, feet raised and knees bent 90 degrees and arms at your sides a few inches off the floor, palms facing up (a). Brace your core and reach your fingertips toward your heels as you raise your shoulders off the floor, keeping your head neutral (b). Pause, then return to start. That's one rep. Do 10.

4Ruler Reach

Lie faceup, knees bent, feet flat on the floor; extend your left leg, keeping it parallel to your right thigh (a). Brace your core and, on three counts, raise your back off the floor, keeping your head neutral and reaching your arms toward your left foot (b). Pause, then slowly roll down. That's one rep. Do five, then switch sides.

source:
http://www.womenshealthmag.com/fitness/15-minute-hot-abs-workout

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legs and butt workout

Feel confident in your shorts this summer by toning your lower half in our week 2 of our summer body blitz workout series

1. Squats

Stand with your feet shoulder-width apart, brace your abs and keep your back almost vertical. Wiggle your toes so your weight transfers to your heels and keep your gaze on the horizon. Squat down slowly by bending your knees. Go as low as possible without knee pain. Slowly rise back to the start. Repeat without resting at the top.

Targets: Legs and buttocks 

Sets and reps: 3 sets of 15

2. Skipping

 Skipping is easy cardio that you can do anywhere. It's good for coordination, agility and toning the calves. Make sure you rotate the rope with your wrists and not your whole arm, land as lightly as possible by doing small jumps and try to keep your pace up. Try two-foot simultaneous skipping and alternate-feet skipping for variety. 

Targets: Calves and cardiovascular

 Sets and reps: 3 sets of 50 to 100

3. Step-ups 

Place your left foot on a knee-high bench or chair. Push down through your left heel and stand up on the bench. Without stopping, continue to move the right thigh forward until the knee is hip height and at a right angle (in a running style). Balance for a moment before slowly lowering your right foot to the ground, touching lightly with your toes and springing back up for your next rep. Maintain your posture throughout. Do all the reps on one leg, then switch.

 Targets: Legs, buttocks and calves

  Sets and Reps: 3 sets of 20 each leg

4. Lunges

 Stand with feet shoulder-width apart and take a long stride forward. Raise your back heel off the ground. Keep your torso upright and drop your back knee down, keeping your weight through your front heel. Raise and repeat without stopping at the top. 

Targets: Buttocks and legs 

Sets and reps: 3 sets of 15 each leg

5. Cranes 

Stand on one leg, hands behind your back. With the legs almost straight, bend forward at the hips and lower the torso to horizontal. The airborne leg extends up and back.

 Targets: Butt, leg, lower back 

 Sets and reps: 3 sets of 10 each leg

From:http://www.bodyandsoul.com.au/fitness/workouts/the+best+legs+and+butt+workout+,6805

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Take Your Workout to the Next Level

Everything I do with my clients is based on progression. Everyone is assessed when they come in and each program is designed based on how their body moves and their level of fitness. Each exercise is prepping them for the next level, the next challenge.

Going to the next level can be scary, without someone to guide you. Sometimes you’re not sure when you’re ready. I know I was stuck in a “beginner” mindset for many years into may journey (perhaps it even lingered right up to the Inferno Challenge. But being challenged is a necessary part of the growth process.

Without challenge:

• You get bored.
• You lose focus.
• Your workouts start to seem like a chore.
• You stop seeing results.

Without challenge the dreaded plateau is more likely to present itself. The human machine is so smart. If given the same stimulus (exercise) it learns over time to do it with less and less energy, making it less and less effective. This doesn’t mean every workout needs to be completely different, but it does mean you need keep pushing yourself out of your comfort zone on a fairly regular basis.

This doesn’t mean to just lift heavier and heavier weights. It’s about more than that. It’s about taking on new skills, new goals or new ways of approaching fitness. I’ve been thinking about taking it to the next level myself and here are some things I am pondering (and perhaps you could too):

• Running has never been easy for me. It took years to do my first 5K. I don’t necessarily see myself as a long distance runner but this could be the summer I get my 3.1 miles in under 30 minutes.
• I can’t swim. Even Brian didn’t know how this about me until our fun and fit vacation in Maui. I want to learn a new skill and take swim lessons.
• Groups have never been my thing. That’s why I am a personal trainer not a group fitness instructor. However a client of mine recently clued me in to how fun a local pole dancing class is. (Mind out of the gutter, it’s a good workout!) It might be time to step out of comfort zone and get social during my workouts.

From:http://www.thrivepersonalfitness.com/2013/04/how-to-take-your-workout-to-the-next-level/

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arms workout

Get the toned arms of a Victoria's Secret catwalk model with tips from trainer Michael Olajide

Before you get started, make sure you warm up by skipping or jogging for between 60 seconds and two minutes. When your heart rate starts to elevate, bring it down, shake it loose and then you're ready to start the Victoria's Secret Angels arms workout.

1. Tricep dips

Get in a seated position with arms behind your back ready for dips. Make sure your hands and fingers are spread wide.

Use the heel of your hand to anchor you as you lift yourself off the floor then dip your butt up and down, bending at the elbows, keeping abs andcore tight.

Remember to breathe in through your nose and out through your mouth.

Try to keep going for 30 seconds but whatever is a comfortable length of time is fine.

2. Alternating medicine ball push-up

This is a great exercise for working the pecs as well as biceps and triceps. Take a push-up position with one hand on a medicine ball and one hand on the floor.

With feet wide apart, do three push-ups, lowering so the chest stops at ball height. Switch arms and repeat.

By not dropping all of the way down, the muscle is kept tight, which avoids adding bulk to the arm area.

Do a second set if you want to challenge yourself.

3. Row to the chest

In this move you are working on balance and stability and the core has to remain engaged. 

Position yourself in a three-point push-up, with your legs wide and one hand under your chest for support. Hold a dumbbell in your other hand and lift it up and down from the floor to the chest.

Take your time and repeat for 30 to 60 seconds before switching sides.

4. Diamond push-ups

This type of push-up challenges your triceps, as well as your shoulders and chest.

Using both hands, make a diamond shape (index fingers and thumbs pointing inwards) and place flat onto the floor.

Place your feet wide apart for stability and anchor yourself through the heels of your hands.

Raise and lower yourself to the floor for 30 seconds. Rest, then repeat three times.

5. Small pulses on the down

With hands under the chest, engage the core to get into full push-up position.

Bring yourself partially down – not all the way – and then when you are comfortable with the position, push up and down as fast as you can.

Don’t go below the initial part-way down position. Use the heels of the hands to stabilise and support your position. Repeat for 30 seconds and then rest. Repeat for as long as you comfortably want to.

6. Three-point push-up

Assume a push-up position, with one arm on the floor directly under your chest and feet wide apart to stabilise the body, with weight distributed evenly.

Engaging your core muscles, bring your other hand up and place outstretched on the floor.

Slowly lower your body into the push-up position, then rise. Due to the intensity of the move, repeat for 15 seconds only and then switch sides to the other arm.

Repeat for 15 seconds.

7. Straight punch series

Stand with feet shoulder-width apart.

Punch in a forward motion, alternating arms, but don't fully extend the arms.

As soon as each arm is out bring it back into the chest.

Pick up the pace and repeat for 60 seconds to work muscle endurance and cardio fitness at the same time.

8. Triple jab

Stand with feet shoulder-width apart, left foot slightly forward.

Jab your left fist out, then part way back, then out and part way back, and finally out and fully back.

Continue for 30 seconds, then switch feet so the right foot is forward, and work the right arm for 30 seconds.

9. Punch combination

Standing with feet shoulder width apart, do a quick jab, jab, hook combination with your left fist, then your right fist.

Repeat for one to two minutes, making sure your core muscles are engaged and that you are focused and tight in your body.

Use your feet to stabilise you as you focus on the upper-body moves.

10. Stretch

For a chest and bicep stretch, kneel with hands on the floor, then stretch the right leg back and the left arm out to the side.

Lower your chest to the ground and turn your head away from the outstretched arm. Hold for 10 to 15 seconds then return to the start. Repeat for the opposite side.

from:http://www.bodyandsoul.com.au/fitness/workouts/victorias+secret+angels+arms+workout,20623

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