Let’s face it – sometimes we just cannot get to the gym. This is something that I’m contending with a fair bit at the moment. If you read my Midweek Motivation last week I talked about falling off the wagon with a new routine and the fact that I can’t workout in the mornings anymore due to my early commute to work. I still go Saturday & Sunday and I make myself go at least one evening midweek too. The rest of the time, though, between planning, paperwork, dinner, spending time with my husband and actually having an hour to sit down and rest it’s not easy to get down the gym much more than that.

So, it’s really helpful to be able to set up and work through a little circuit at home. Nothing too long or labourious, just a quick burst while I’m watching TV to get my heart rate up and keep myself active.

Last night we did a little circuit of 30 press up/ 30 sit ups / 30 mountain climbers (inspired by Alex Crockford’s Crockfit HIIT sessions) and it took less than 10 minutes.

Although it’s not as good as a full strength and conditoning workout a little burst of cardio/high intensity interval training makes me feel much fitter and generally better about myself! Put it this way – I don’t feel like I’ve slacked quite so much!!!

Ideas for things you can do at home without equipment:

Burpees//squats//sit ups//plank//push ups//mountain climbers//jumping jacks


That’s all for today! Remember to come back every Wednesday for motivation to get you through the week!

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Now that I’ve been working out consistently for 9 months now I’ve began to notice some progress in the weights I’ve been lifting. I’ve tried to progress my upper body weights slowly and most use lighter weights/more reps for this part of my body because I’m conscious of becoming too stacked in my arms and shoulders.

In terms of my lower body though I am constantly trying to up the weights which I squat to continue to tighten and build muscle mass on my butt! Booty gains is what it’s about.

So recently, the barbells I’ve been using o squat have become too heavy for me to actually lift above my head without help. It’s time to venture into the free weights area and stack up the squat rack. I’ve always  intimidated and ‘out of place’ as a female in the free weights area, so Paul showed me how to work it initially, but it’s essentially very simple. It allows you to safely squat weight levels which would be otherwise too heavy for you to lift.


A few tips for women thinking of using this kit:

  1. You are strong.  DO NOT feel intimidated by the meathead guys in the free weights section. If your gym is anything like mine it’s a male dominated environment and they may look at you like, ‘what you doing on our squat rack?!’ You have as much right to use it as they do.
  2. There is NO minimum weight which ‘allows you’ to use the rack. When you first start you may be putting baby weights on the bar, or even no weights (as the bar weights 20kgs normally). This is fine, you don’t have to squat 100kgs to be ‘worthy’ of the squat rack. Build up slowly.
  3. On the subject of slowly; take your time. Don’t get flustered and end up rushing and hurting yourself.
  4. Give it a go!! Why not?

Do you use the free weights section?

Virtually everyone would say they can’t work out without a super motivating playlist playing full blast in their headphones, am I right? Personally, I love working out to music. It gives me a rhythm, sometimes a distraction and always the motivation to push myself a bit harder. I wanted to share my ‘Ultimate Workout Playlist’ with you today because I love listening to it in the gym and I really feel the right music can make the difference between a mediocre and a kick-ass workout!

Warm Up:

  • Good Feeling – Flo Rida
  • In For The Kill – La Roux
  • Mr Saxobeat – Alexandra Stan
  • We Built This City
  • Can’t Stop The Feeling – Justin Timberlake
  • Sorry – Justin Beiber
  • Troublemaker – Olly Murs
  • Timber – Pitbull & Keisha

Main Workout:

  • I Love It – Icona Pop
  • Call On Me – Eric Prydz
  • Anaconda – Nicky Minaj
  • Down – Jay Sean
  • Get Ugly – Jason Derulo
  • Lose Yourself – Eminem
  • Tears – Clean Bandit feat Louisa Johnson
  •  The Girls – Calvin Harris
  • TINA – Fuse ODG
  • Partition – Beyoncé
  • We Built This City – Starship
  • Girlfriend – Avril Lavinge
  • How Deep is your Love – Calvin Harris
  • Don’t Stop the Music – Rihanna
  • Milkshake – Kelis
  • Domino – Jessie J
  • Run the World – Beyoncé
  • Bounce – Iggy Azealea
  • Temperature- Sean Paul
  • Pump It – Black Eyes Peas
  • That Power – Will.I.Am

Cool Down:

  • Cheerleader – OMI
  • Fight Song – Rachel Platten
  • Blame it on Me- George Ezra
  • Cold Water – Major Lazer feat Justin Beiber

 

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The single best way I find to motivate myself when I’m feeling tired or lazy is to get a gym buddy to kick me up the bum and force me to workout. Luckily, I have the best and most brutal workout partner in my husband! Because Paul is so into his fitness himself he goes to the gym pretty much everyday, so if I tell him ‘I’m going with you tomorrow’ he will MAKE me go and not take no for an answer. Which is great if you’ve had a long day and your suddenly feeling like the sofa looks a lot more appealing than the gym bench…

It’s a really good motivator to have somebody who loves working out the gym with you. We help each other and (as you can see here!) cheer each other on! It could be anyone; a partner, a friend or even just someone you’ve met at the gym – but having someone to help push you that extra mile can really help when you’re feeling a bit ‘I’ll do it tomorrow.’

Have you got a gym buddy?

xox

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Woohoo it’s Wednesday and so far I have smashed out a gym session every morning this week before work! Feeling motivated, fit and fab.

Something that was high on my priority list when I started my body transformation, and I think a high on many girls lists, was to build a solid booty. Booty gains. It’s what we all want. It’s what we all squat for.

And I’m pleased to report, a la photo above, my butt building is coming on nicely! I’m definitely starting to notice a difference in shape and also strength in my glutes when I work out.

On the Alex Crockford she fit plan (the programme I have been following) there is one ‘booty firmer’ day per week so I work it hard but only once a week to give it time to recover! These workout days often leave me walking with jelly legs for days! But it’s definitely working 🙂

xox