MOTIVATIONAL MONDAYS

With Monday just around the corner, we always hear from friends, family and ourselves included, how am I going to be bothered to get up at 5.30am tomorrow to workout? 

I struggle with this just as much as the next person, so have provided a list of all the ways I manage to get up at 5am to train each day.

  1. Have your workout gear ready at the end of the bed each night: This is something I do religiously and is probably one of the only reasons I manage to get up and go to the gym. You literally have no excuse for not getting up, because you are not  blurry-ly looking for your clothes, succumbing to defeat and crawling back into bed as your clothes are literally staring you in the face.
  2. Make your wakeup alarm motivational: Usually the sound of that disgusting alarm makes me want to bury back into the sheets and never return after pressing the snooze button, but what I have found to be that extra push in the mornings is customising my alarm to being a motivational quote as opposed to just the standard ‘ALARM’, this can be modified in the ‘Settings’ section of your I-Phone. 68882da0a5857c8b791725e9c4c9f68b
  3. Will you regret missing it?: This is a big one, and I think most people can relate to having the feeling of regret from snoozing your alarm, waking up that hour later and loosing your workout time for the day ahead. So ask yourself, will I regret missing this session? Most of the time that answer will be yes and should prompt you to getting up and going!
  4. Try group fitness or have a fitness partner: There is nothing that makes you get up more than knowing your partner is waiting at the gym for you to arrive holding you accountable if you don’t show up! So try a group fitness session or work out with a friend. Guaranteed this will make you work more frequently and have a harder session. 80c249785d48e9b3ad9f11b0b960af68
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LEAN LEGS

In the lead up to the Summer season which boasts mini dresses, short skirts and shorts  here are a few leg exercises to make your legs extra lean and ready to put on display!

These exercises were sourced from bodybuilding.com and girlsgonestrong.com and are a great variety of exercise techniques to perform weekly.

SQUATS: This exercise is almost the ‘Little Black Dress’, an essential to any legs and booty routine. For beginners have your legs at shoulder width apart with toes slightly pointing apart. Brace your core, sit back, have your head in a neutral position and face forward. Once you feel comfortable begin squatting as low as you can, parallel or below is best.

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STIFF LEGGED DEADLIFTS: Begin with an overweight grip on the bar and start at a low weight that you are comfortable with, torso straight, narrow stance and knees slightly bent, this is starting position. From here lower the barbell down as if you were going to pick something off of the floor. You will know when you are doing this correctly as you will feel a stretch through your hamstrings.

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LEG PRESS: This exercise will help tone and straighten the entire leg, so is always an exercise that I keep on rotation during my leg day routine. Once sitting down with your legs pressed against the press, with knees bent extend the press outwards. Be sure your legs are at a 90 degree angle before pressing forward and that you are feeling pressure through your legs and not pain. Make smooth motions as you perform the exercise, controlling the weight with every repetition.

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LEG EXTENSION:  A fantastic exercise for the quadriceps. Begin by sitting on the machine, placing your lower legs under the pads at a comfortable position, adjust if need be. Choose a comfortable weight and perform the move by pushing your legs out from under you and slowly lowering them down again.

A handsome young muscular sports man doing leg press

GIRLS JUST WANNA HAVE GUNS

With Summer just around the corner I am sure most women can relate to the fear of the tank top and those pesky tuckshop lady arms.

Try out these few exercises for a set of LADY-GUNS in no time!

-Start off at a lower weight, perhaps somewhere in between 2-5kg’s. If you can do 12 repetitions on this weight with ease, go up a weight group.

-Complete 3 sets of 12 repetitions of each exercise.

Dumbell Curls:  Stand up straight with a dumbbell in each hand. Keep your elbows close to your torso and whilst making sure your palms are facing forward curl the weights and contract your biceps.

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Tricep Pushdowns: Using a high pulley machine, attach a straight or angled bar and hold with an overhand grip. With the torso straight and upright stance use your triceps to bring the bar down until it touches the front of your thighs. Exhale whilst performing this movement. Bring the bar slowly up and breathe in before doing a second repetition.

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Push-Ups:  The push-up is a great exercise as it targets multiple body parts, your arms, chest and core. The narrow grip push-up is the best for target your arms and in particular triceps. This is the standard form of push-up, with your hands a few inches apart from one another underneath your chest and through using your arms push your body up and down.

Close-grip push ups

Chicks who lift!

Today we chatted to 21-year-old Claudia Neal-Shaw, Fitness First employee and avid lifter who accounts her healthy, fit and happy life style to weight and resistance training.

‘I started weights training when I finished school because I wanted to get fit after such a sedentary life as a student. I was doing weights with a personal trainer who showed me the right technique and program to get maximum weight loss results. Regular weights has made me feel stronger, sleep better and work harder in every other part of my life’.

We love chatting with all you girls on a fitness and weight loss journey, so please if you would like to chat, get featured or show your success story to inspire others private message us! We would LOVE to hear from you.

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Squat and Press

Do this all over workout 2-3 times per week and leave at least a day in between..

Each move targets multiple muscle groups and you should rest 30-60 seconds after each set.

Squat to over head press:

Targets: Quadriceps, hamstrings, butt, abs and shoulders.

  1. Stand with feet shoulder-width apart, with elbows bent and weights of a comfortable weight and size in each hand.
  2. Lower into a squat, but make sure not to let your knees go past your toes.
  3. Hold for a moment.
  4. Push through heels to stand up whilst pressing the weights overhead.

Do three sets of 15 reps. 

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See: http://www.health.com/health/gallery/0,,20366277_2,00.html 

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