BEST FOODS FOR WEIGHT LIFTING AND RESISTANCE TRAINING.

When taking part in these exercises it is SO important to also have your food in check. Here are the best foods to eat!

-The power of Protein: Lean Protein! Im talking chicken, kangaroo and other lean, high protein meat.

-Eggs and Egg Whites

-Low Fat Dairy

-Fish: Salmon is my personal favourite

-Cheese and Yogurt (don’t go crazy on this one though)

-Lots of Leafy Green Veggies

-A wide variety of Fruits

-Nuts and Beans

-Whole Grains

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Workout Gear

For me, I know one of the best ways to motivate myself is buying a new haul of workout gear.

Here are a few of my favourite online websites for exercise ware !

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  • Lululemon http://shop.lululemon.com: A little bit more expensive, but you are paying for quality. Best yoga pants on the planet!

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  • Target http://www.target.com.au: At the cheaper end of the market, but none the less quality, easy to wear, comfortable workout gear!

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WHY DONT WOMEN LIFT?

In the course of making this blog I have always been interested in the reasons why women think that weightlifting is bad.

A few of these are ones I have sourced in my research and what I find so interesting about them is that they are all completely faulted!

  1. ‘Lifting weights will make me bulky and gain weight’ In reality, it’s nearly impossible for women to build the same kind of muscle mass as men because of hormonal differences. Men have much higher testosterone levels than women do, which is one major reason why men have so much more muscle mass. In fact, instead of adding bulk to your look, combining resistance training and cardio workouts will help women look longer and leaner as they get stronger.
  2. ‘I don’t know what I’m doing and will make a fool of myself’ To be honest this was something I originally struggled with during the beginning of my journey but came to realise that really NO-ONE in that gym is really looking at you, instead they are all in their own zone concentrating on what they are doing. Not looking at you
  3. ‘I’ll hurt myself’ I think this one just comes with practice, experience and education. I am constantly looking up new workouts on Pinterest, Instagram and online and figuring out how to correctly perform them. This is one way that works for me, otherwise getting a personal trainer at the beginning of your journey is a great idea.

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30 MIN FULL BODY WORKOUT

No time excuses with this workout, absolutely killing all key muscle groups in 30 minutes!

This routine involves  cardio and weights and can be done from home or at the gym. Source: http://www.womenshealthandfitness.com

  • 250 skips
  • 12-15 squats to calf raises: Do this by extending the upwards phase of the squat and rolling up onto the balls of your feet into a calf raise
  • 250 running stepups: Use a small step, no higher than one foot
  • 10 moving planks: Begin by holding an abdominal bridge for 20 seconds. Push off your elbows onto your hands into a pushup position. Stay off the floor on your toes. Then return to the pushup position and repeat.
  • 20 burpies: Start in a squatted position on the ground. First, push off from the arms, stretching out your legs behind you. Then, quickly jump back into the starting position and immediately jump up, stretching your arms above your head. When you land, go directly back into the squat position and repeat.
  • 20 crunches: With hands behind your head and feet off the floor
    Repeat as many times as possible in 30 minutes: Keep rest intervals short and push yourself to the limits. It doesn’t have to be a long workout, just an intense onefitness-350px

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

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.

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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.

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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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