♥ Today's Killer Bum and Thighs Work Out || Squats, Lunges & Donkey Kicks

 I am very happy to share a very over due fitness post! Even though I don't post them as frequently any more, I have a good few fitness post in my archives. Check out all my fitness posts here. Today's (well it was two days ago) exercises included my boyfriends dumbbells, a lot of squats and lunges.

Killer bum and leg work out:

• 20 kg dumbbells- 30x3 Squats
• 10 kg dumbbells- 30, 25, 25 Lunges (thought 30 was a bit much)
• 60 Donkey Kicks/Glute Kick Backs (30 for each leg)
• 60 Straight Leg Kicks (same position as donkey kicks, but with a straight leg, backwards)
• 60 Sideways, Straight Leg Kicks (Same as above but leg going sideways)

Then we did Abs: (Click the names, for a link to a picture of the exercise)

• Pilates Roll Ups- 2 min (You gotta try this for your abs! Do it for at least 2 minutes it takes a while for it to start "hurting").
• Side oblique crunch: 25x2 (One set of 25 for each side)
• Knee Crunches- 25x2
• Bicycle Crunches: 25

The ab exercises weren't planned so I didn't keep track of what I did, so this is roughly what I did.

Healthy and easy to do post dinner work out (inspired by an Instagram pic from this fitness blogger)

• Beef (Steak, chop, don't know what it is lol)
• Green Beans/Mango Tout looking vegetables
• 1 medium sizes sweet potatoe and one small normal potatoe chopped into cubes
• The best part- Tzatsiki! This is so nice, I didn't make it myself but the ingredients are: Greek yoghurt, shredded cucumber, garlic, mint, olive oil

What was your last work out like?

& What are your favourite bum and ab exercises?

xx

Twitter  || Facebook || Bloglovin || Hello Cotton || Pinterest

Read more »

♥ Working Out: At the gym

Today's Exercise

My gym and health post have been completely neglected lately. When I was in Sweden I went to the gym a few times and took these pictures to write a fitness post in my blog, it's way overdue!

When I work out I tend to focus and legs (thighs) and glutes (bum). This means I have such weak arms, but I kind of don't mind a long as they don't look skinny.

Today's Legs & Glutes Exercises at the gym

• Speedwalking on the Treadmill for 30 min. Inclined Level 6.5-7 (Means you are walking uphill, great for your bum) at speed 6.5-7. Don't be lazy here guys, it's called speed walk for a reason.
• Stair Master (not to be confused with cross trainer): 15 min. This is great for your bum, however, quite tricky to master and I hadn't used it in a long while so I only did 15 min.
• Leg Press: 20x3, 80 kg. Again, don't be scared to do heavy weighs here. The absolutely heaviest your are capable of "pushing", that's the weight you should do. 

This is an easy, quite quick and effective leg and bum work out. I will share in a coming post how to exercise all these muscles at home instead, if you don't like going to the gym or don't want to spend money on it.

What exercises do you do at the gym?

x

Twitter  || Facebook || Bloglovin || Hello Cotton || Pinterest

Please note I didn't do this exercise today, but I track all exercises I did so it is accurate to that day.

Read more »

♥ Healthy Smoothie Recipe & Exercise of today

So one thing that probably doesn't come across as much as I'd like in my blog is my interest in health and fitness. Im health crazy or anything, I eat unhealthy things as much as I eat healthy stuff basically. But I love both of them. 

As it is now I go gym once a week and do some exercises at home during the week. I thought I would start sharing my work out of today (WOOT, Just googled this and apparently this means Work Outfit Of Today- well not anymore ;) ), is that something you think I should keep doing?

Here it goes, if you don't know the exercise, just click on the name, I've linked a picture :)

Treadmill: Warm Up 5 min walk

Leg press 90 kg: 25 reps

Dumbbell Lunges (one weight in each hand): 12kg x 12 || 14kg x 10 || 16kgx8 || 18kgx6

Rowing Machine (Resistance 9): 2000 metres

Elliptical (Crosstrainer): 30 minutes (low level, got lazy here, but atleast I did it)

-Remember, do the strength exercises first!

-Dont forget to warm up!

-Drink LOADS of water (I finished two big water bottles) 

_________________________________________________

Raspberry and Flaxseed (Linseed) Smoothie

I'd also like to share my favourite Smoothie recipee. It's really healthy and soo nice.

-Fill a 1/3 of the glass with Raspberries (I used mixed berries which are sold in both Tesco and Sainsbury's) I really recommend buying frozen berries, both because it's convenient and it makes you smoothie nice and cold.

-1 banana

-1 teaspoon Cinnamon

-1 teaspoon Linseeds/Flaxseeds

-1 teaspoon honey

-Fill up with Soymilk (You can use Greek Yoghurt too for example but I'd recommend Soy Milk)

Cinnamon and Linseed might sound strange but you shouldn't leave them out, these are the benefits:

Cinnamon (text borrowed from HERE, click for more info)

"A cinnamon and weight loss study (Journal of Clinical Nutrition) showed that ingesting a teaspoon of cinnamon decreases one's blood sugar levels. When ingested, cinnamon has similar characteristics to insulin. It boosts the body's metabolism of glucose and therefore decreases blood sugar levels.
Cinnamon also helps to fight hunger pains and cravings. It improves the digestion process and assimilates more nutrients into the body which in turn make you feel fuller for longer (the opposite of what fast food does)"

Linseed/Flaxseed (What it says on the package)

-Has a high content of Omega 3 essential fatty acids.
-Helps to maintain digestive regularity
-Contains a balance of 50% soluble and 50% insoluble fibre

Mixed in my new Kenwood Smoothie to go blender. Love it!

What do you do in the gym?

Do you have any great smoothie recipes to share?

x

Read more »

♥ Gym Inspo

Just wanted to share some gymming tips since I went gym today :)

(I wrote them at the bottom)

 

 Whether if you run or not, it's good to get a top like this (or trousers) with an Ipod/iphone pocket. It's so useful and it just sits there whatever you do.

Oh today I did go gym but I hardly did anything. I just had a cold and I don't want to make it worse. Here is what I did:

-90 kg leg press x25
-18 kg (9 kg in each hand) lunges x30
-20 min power walk (inclined: 2, <- that means uphill) with intervals of running

 

 This is a pink runner top from Sweaty Betty, I think I bought it last year on sales. I love it!

To motivate yourself to go gymming, create a gym playlist. I have a "standar one", the one called 30 min gyym, that is my gym songs. The other ones are mixes I've made using songs I feel would motivate me at that time.

Get some new music and create a playlist the night before you go!

Dont starve yourself! I dont have any problems with this since I love to eat lol but If you want to really see results it's a good idea (and a good treat) to buy a nutrition drink like this one and drink straight after the gym (alternatively, eat a banana, it will do the job too!)

Some other important tips:

-Be smart! Are you one of those people who always do cardio (running, cross trainer etc) before you do strength/weights? Dont!
It is the wrong order, and if you do so, you might end up loosing muscle instead of gaining.
Explanation here: CLICK

-Dont be afraid to use weights. You will not gain a thousand kilos and become a man just because you touch the weighs. Even men struggle to build muscle so it's not even logical to think you would become more muscular than you want just because you use weights. Also, if you have more muscle, you constatly burn more fat.

- Plan your work out routine before hand, also to motivate you. Make sure you change it slightly every week (or however often you work out). This is really important because your body builds its new muscles when it recovers from your work out (which also means it's important to rest and not work out every day). When you work out hard, you put your muscles through something they're not used to, and they need to change (become bigger). If you do the same thing everytime they would not need to adjust, and therefore, not become bigger.

-Set realistic goals, if you never work out, and want to start. Don't buy a gym membership and promise yourself that your going to go 4 days/week. Usually, this wont happen. You will feel preassured into going gym, and feel like you've let yourself down when you dont.
What I do for example is use a pay as you go gym, and go ONCE a week.

What did you think of these tips?

Do you have any tips to share?

What do you wear to the gym?

x

Read more »

Fitness

I went to the gym today but I didnt do too much.. A power walk uphill and really fast for 30 min :)
And I finally found the perfect gym app! According to me that is..
Here are some screen shots..
And yeah im blogging from my ipod so dont know how this is gonna turn out..

-You can log what exercises you've been doing (picture1)
-You can put together routines, using your Own exercises, the built in ones, or a mix of both.(pic2)
- Pic3 shows some of the exercises in the list.. (you can add your own ones)
-Pic 4, you can add a routine into your schedules.. for instance if you want to do a BUM n legs work out on wednesday.

And yeah you can change the colors of the layout and the background, which I think is really good :)

Read more »

Exercise

So I though I'd create a new label, "Today's exercise".  There is a gym in my college and it feels like such a waste to not use it, since it's free.  It's really great aswell. I actually started last friday ..
Here is what I did today:
-30 minutes on the crosstrainer
-2000 metres (2km) rowing machine
-100 lunges , 85 kg. (20x5)

 

Do you go gym often, and if so, what do you usually do, any great tips?

x

Read more »