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Tag Archive for: strength

You are here: Home1 / Fitness Nutrition And Healthy Recipes2 / Healthy Lunch & Dinner Recipes3 / strength / Events4

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step-workout

Step it Up Workout

https://i0.wp.com/fit4mum.com/wp-content/uploads/2017/07/step-workout.png?fit=240%2C360&ssl=1 360 240 Melissa https://fit4mum.com/wp-content/uploads/2016/01/health-and-fitness-tips-and-training-for-women-main-logo-large.png Melissa2017-07-09 22:00:282017-07-09 22:00:28Step it Up Workout

Running Fitness Workout – Run Fit Circuit

June 3, 2015

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Hot Leg Workout

March 18, 2015

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Events

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It’s so true - even when you least feel like it

It’s so true - even when you least feel like it or you are feeling particularly stressed or sad - exercise has this superpower to make you feel better. It’s so simple and yet so many of us still don’t use exercise enough to make ourselves FEEL GREAT.

Physical activity has the power to change the way you feel and it works at any age.

Studies have shown that a single bout of activity can have immediate mental health benefits enhancing mood, energy and focus as well as reduce anxiety, depression, anger and tension. Even as little as 15 minutes can have immediate mental health benefits.

And you don’t have to go to a gym - just step outside. Time spent in nature and exercising outdoors can help relieve stress and increase energy and boost mood.

You can still build strength, have more energy and ENJOY working out in your 40’s and beyond with the right programme and support network around you - it’s never too late - get out there, walk, carry heavy stuff and move your body! ❤️💪💯🙌

#feelgreatin28 #fitover40 #fitatanyage #workoutmotivations #mentalhealth #exerciseishealth #changeyourlife #motivation #takecontrol #supportyourself #mindset

Walking, lifting weights, sleeping enough, hydrati

Walking, lifting weights, sleeping enough, hydrating, eating well - they are all major constituents of health and wellbeing but what about our MINDSET & stress levels? 🤯

Also SUPER important

So many of us place way too much power in worrying about what other people think of us and hold ourselves back because of it - elevating daily stress levels and decreasing happiness.

Imagine what life would look like if we stopped worrying about what other people think of us… how liberating would that be?

I mean - ask yourself this: Does it make you happier and less stressed to worry what everyone is thinking about you or what ‘might’ happen next week or worrying about what your friends are doing?

Does it make you happier when you scroll social media and start thinking about how much weight you’ve gained or that you need to purchase more as your wardrobe is a bit outdated, or wishing you could also book that dream trip to the Maldives?

Are you worrying and placing too much power in stuff that is actually making you miserable? If worrying about all of the above things and other peoples opinions of you made you feel more secure and worked for you, gave you more time and made you happy then GREAT!

But it doesn’t.

Stop wasting energy caring about what you think other people think about you & start investing that energy on your own life and goals.

One great advantage of a regular exercise routine is it makes you stronger…physically and mentally.

Have more fun, concentrate on what makes you feel great and do more of that ❤️

#fitnessmotivation #wednesdaywisdom #mindsetwork #focusonyourself #fitover40 #fitat50 #fitatanyage #changeyourlife #takecontrol #homeworkouts #exerciseformentalhealth #feelgreatin28 #staystrong

Looking for a CORE Workout? Try this one & please

Looking for a CORE Workout? Try this one & please share. Read on to find out why and how this will REALLY help you feel stronger everyday! 🔥

Firstly, endless amounts of crunches & planking until quivering exhaustion is NOT necessary to build ‘core strength’ or ‘six pack abs’.

SO what exactly is THE CORE and WHY & HOW do YOU best train it?

Your core is your entire trunk region from your shoulder joints to your hip joints including the bones, cartilage and tissues that provide trunk support and the muscles that create or prevent movement.

The torso moves through flexion (bending forward) extension (leaning backwards) lateral flexion (leaning to the sides) and rotation (twisting to the sides).
The muscles in the abdomen, back and hips ALL work to achieve these movements of the core. So we need to build a short list of exercises that can do all of the above! However you can probably see now that nearly every exercise imaginable can fundamentally be a core exercise! We need exercises to cover the following:

Core strength - working through dynamic range of motion applying and resisting force
Core stability - controlling the position of the trunk and prevent motion
Core Stiffness - using the core muscles to stabilise the trunk while moving from the hips and shoulders. So here are my chosen few:

2 Sets, 8-12 reps, medium tempo (each side where necessary) ❤️

1. Stability Ball Crunch (Flexion)
2. Back Extension (Extension)
3. Dumbbell Side Bend (Lateral Flexion)
4. Russian Twist (Rotation)
5. McGill Modified Curl Up (Antiflexion)
6. Forearm plank (leg lift optional) hold 10-30 secs or count leg lifts (Antiextension)
7. Side plank (knee crunch optional) hold 10-30 secs or count leg lifts (Antilateral Flexion)
8. Dead Bug (weights optional) (Integrated exercise)

And remember…exhaustive amounts of crunches and hour long planks WILL NOT selectively remove fat from your abs… body part–specific exercises DO NOT create preferential fat loss in one region of the body over another.
HOWEVER body fat can be reduced by any exercise routine performed consistently combined with a healthy diet that contributes to a negative energy balance.

Resistance training offers numerous benefits for w $Resistance training offers numerous benefits for women of any age but especially as we get older & our muscle mass naturally decreases. Incorporating regular resistance training sessions into your fitness routine can help you age gracefully and maintain a high quality of life. Whether you use your own body weight to do functional movements or exercises using weights, regular resistance training can help offset age related muscle loss & maintain overall strength & functionality. Weight bearing exercises are beneficial for bone health by stimulating bone growth & density & can help reduce the risk of osteoporosis & fractures which become more common with age. Improving your overall strength to perform daily activities helps you maintain independence as you age & strong muscles make tasks like carrying shopping, climbing stairs & lifting grandchildren easier & safer as well as helping with joint pain, reducing the risk of injuries and helping with balance to avoid falls. Studies have shown that regular resistance training has numerous mental health benefits too such as reducing stress, anxiety, depression and boosting mood & overall wellbeing, promoting a positive outlook on life. And there’s more… improving posture, building muscle to support the spine, enhancing balance & coordination, increasing energy levels, boosting vitality & stamina the list goes on… And it’s never too late to begin… this is my mum training and she’s 77 years old 🔥💪 Start today ❤️$

Are you looking for a new workout? Try this DIRTY

Are you looking for a new workout?
Try this DIRTY DOZEN workout (the video is sped up)

It’s pretty quick but very effective 🔥 you can do it in your living room, hotel room, outdoors - anywhere you like!
Use your own body weight or a single set of dumbbells, kettlebells…
This one will challenge you but leave you feeling energised.

Don’t forget to warm up first a little & cool down & stretch at the end.
Repeat each move 12 times each.
No rest between exercises (take short breaks if you need to)
Rest after all 12 exercises for 1-2 mins
Repeat for a total of 2 sets

1: Skier Swings
2: Press Up Knee Tap (from knees if you need more support)
3: Drop Squat (step out and lower if you don’t want to jump)
4: Squat Bounce Hop (or calf raise if you don’t want to jump)
5: Reverse Lunge and Hop (or calf raise if you don’t want to jump)
6: Side Plank Hip Lift (bend bottom knee to 90 for more support)
7: Reverse Lunge and Hop (or calf raise if you don’t want to jump)
8: Side Plank Hip Lift (bend bottom knee to 90 for more support)
9: Burpee into a Front Raise (step the burpee if you don’t want to jump)
10:Rainbow Plank
11: Squat & Side Kicks
12: Russian Twists (Keep feet on floor for more support)

If you like it hit Save and Share it too please 🙏❤️

#fitnessover40 #feelgreatin28 #feelgreatin28fitness #fit4mum #dirtydozen #exercisemotivation #fullbodyworkout #stayingfitathome #stayingstrongathome #strongnotskinny #staystrong #homeworkoutinspo

The first step is always the hardest but wherever

The first step is always the hardest but wherever it is you want to get to with your health & fitness you’ve got to have a start point to take your journey from.

I get so many questions from people asking whether this exercise is better than that or which diet they should follow and most of the time instead of doing the basics & getting started on a regular, consistent routine they are getting bogged down jumping from trend to trend with no simple, steady route map planned out.

Just stop & ask yourself are you training on a regular basis?

Are you getting a good nights sleep most nights?

Are you eating whole foods & veggies on a daily basis?

Do you have a routine?

Do you need to just simply get started on the basics?

Stop scrolling through all the videos saying you’ll start next week when you find one that suits your goals …

Just start. Today.

Go for a walk
Drink some water
Eat some veg & protein
Start with a few basic functional strength moves (squat, lunge, push up, row, torso twists, balance on one leg - I outlined this a few posts back)
Get to bed at a decent time instead of wasting time scrolling for another diet idea…

Don’t make it difficult to execute, make it a simple daily practice.

If you want to invest in yourself & have a workout plan scheduled daily for you - no guesswork required - a team to help you build daily habits & a positive community to cheer you on join the @feelgreatin28 app at www.fit4mum.com

But remember, you can keep reading, watching & learning all there is to know about supplements, diet plans & workout routines to reduce body fat & help menopause BUT if you aren’t training regularly, regularly eating wholesome foods within your calorie needs & building positive daily habits nothing will help improve your strength & wellness long term.

YOU have to start and do the basic work consistently & then you’ll WILL begin to feel great everyday.

Just start.

#feelgreatin28 #feelgreatin28fitness #feelgreatin28food #strengthtrainingforwomen #mondaymotivation #fitatanyage #fitover40 #fitover50 #strongmums #fitatanyage #mindsetmatters #consistencyiskey #dothework #dothebasicsbetter

First up PLEASE REMEMBER that in the bigger scheme

First up PLEASE REMEMBER that in the bigger scheme of life - and this is a LiFEstyle so we’re looking at eating well & exercising over the longer term - eating and exercising slightly differently over a couple of days is not going to ruin your overall health progress YOU ARE NOT GOING OFF TRACK.

So, here’s what I do to stay mostly aligned with my weekly goals at the weekends

1. Get daily movement in, even if it’s just 10 minutes of a few quick moves to get you going or getting out of the car and walking around while waiting at sports practice - If your weekend days are completely crazy with kids sports (like mine 🤪) get a little routine in place and maybe get up earlier on Saturday to workout before it all starts and lie in a little on Sunday. I workout early every Saturday morning, Sundays I walk and stretch.
2. Hydrate - drink lots of water - find a bottle you can take with you everywhere and sip regularly!
3. Prioritise whole foods - having a few prepped bits and left overs in the fridge that you can quickly and easily grab on the go is very helpful!
4. Make sure you get your protein in! Pass on the pastries and think about getting a little more protein into each meal.
5. Track what you can - sometimes when you think you’re ’not doing well’ when you log it and see it, it’s not actually all that bad and you learn your habits and how you can help yourself with better prep next week!
6. Most of all relax, have fun and enjoy your time with family and friends. Less stress is a top health & fitness PLUS!

Have a great weekend

Happy International Women’s day 🙌 The journ

Happy International Women’s day 🙌

The journey is where your strength finds you - you just have to find a way to buckle up and keep going.

It’s in the consistency of your daily habits, showing up when you don’t fancy it and getting it done despite your lack of ‘time’ that you builds your strength.

Find your 10 minutes to get out and walk, 10 mins to lift some heavy stuff and 10 mins to prep some wholesome food for you.

All of the wonderfully strong women I know teach me every single day that our strength comes when we get comfortable with being uncomfortable! Show up even when you are scared or there are challenges in your way.

Don’t give up - keep moving forward & making progress & celebrate yourself & the other strong women in your life today x

FIVE EXERCISES TO KEEP YOU GOING WHEN YOU DON’T

FIVE EXERCISES TO KEEP YOU GOING WHEN YOU DON’T HAVE TIME, YOU’RE AWAY from home Or you just don’t know where to start with your workout.

HIT SAVE & pop these 5 functional strength exercises in your top pocket to pull out & do whenever you can to add in a little loaded movement to your day that you might otherwise have skipped.

If you have weights around, use them, if you don’t - your body weight is fine. You may even seek out some heavy books to hold, water bottles, wine bottles - whatever might add a little more intensity if you can.

No step? I’m using a coffee table (just make sure it’s sturdy) but you can use a staircase, chair etc or replace with marching, jogging on the spot for 30 seconds.

Warm up by walking around a little first, hug knees to chest, grab foot up behind you, arm circles, arm swings, hip circles

1. Squat x 10
2. Lunge x 10 each leg
3. Press up into superman x 10
4. Russian twist x 10 each way
5. Step ups or March x 10 each leg or 30 seconds
Repeat again, if time,0 up to 5 times

Enjoy a little stretch to finish - work through a calf, quadriceps, hamstring, hip, shoulder, & tricep stretch holding each for 30 seconds.

If you suddenly find a little more time maybe do another circuit, do what you can up to 5 circuits.

Keep it simple - even just doing it once through is better than doing nothing.
You can progress over time.

Enjoy 👍

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