train like an olympian | do each exercise intensely for 30 seconds. move onto each move with little or no recovery time in between. once you’ve completed all the moves (4 minutes total) take a 60-90 second break and repeat set 2 to 3 more times.
(via fitforinfinity)
INJURY PREVENTION 101
STRETCHING: Always, always, always do this after a run!
QUAD STRETCH 1: Stand on one foot (use a piece of furniture to balance if needed). Grab the other ankle/foot and bring your heel up towards the glutes. Pull until you feel a stretch. Be sure to keep your back straight and avoid bending forward.
QUAD STRETCH 2: Position yourself upright on your knees. Slowly lean back, with your body erect and arms to the side. Hold for 15 seconds.
SEATED HAMSTRING STRETCH: Sit with both legs straight in front of you. Reach out in front of you and grab your ankles/toes (as far as you can reach) and hold for 15-20 seconds.
GROIN STRETCH: While seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward, and gently press your knees towards the ground using your elbows.
IT BAND STRETCH 1: Sit with both legs straight in front of you. Bend one knee and bring your thigh as close to your chest as possible. Cross the foot of your bent knee over the thigh of your straight leg and place your foot on the ground. Hug your knee to your chest and twist your mid-section in the direction of the bent knee.
IT BAND STRETCH 2: While standing, cross your right leg in front of your left leg. Lean your hip towards the right and hold for 30-60 seconds. Switch legs and repeat.
CALF STRETCH: Face a stationary object (wall, tree, etc.) and place your hand on the object below shoulder level. Step back with one foot, keeping the knee straight. Bend the other knee forward and push against the object until you feel a stretch. Hold for 60 seconds, switch legs, and repeat.
LOW BACK/QUAD STRETCH: Lie on your back and with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat 10 times for 30 second intervals.
CRYOTHERAPY: Click here to read about the benefits of an ice bath.
FOAM ROLLING: Using a foam roller can provide similar benefits as deep-tissue massage. By increasing flexibility and decreasing muscle tension, it can help prevent injury and improve performance. Make the following foam-roller exercises part of your regular running routine: run, roll, and then stretch. Place your body on the roller and slowly roll up and down (for about 10-15 seconds) along the muscle group you are targeting. If you find a particularly tight area, pause on that spot. Putting pressure on a tight area can help release the tissue. Click here to read the rest of the article.
Personally I use a rumble roller (it goes deeper)
so bad about stretching and I need to get in the habit of this before I injure myself…
(via lift-thatshitup)
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(Source: ificouldbelikethat)
Today has been so so so so so so so so awful, I have been so ill, I have barely moved out of bed. I still feel mega shit.
So today instead of doing my cardio I did the following
V Crunches - 30 reps
Squats - 30 reps
Bicycle crunches - 30 reps
Leg Circles - 20 reps
Standing ab workout - 20 reps of each
Drive By Inner Thigh Challenge
If I can do this feeling like death you can too!!
blogilates - what makes you bootyful butt challenge | full video here!
(via skinnygalore)
Blogilates - Drive By Inner Thigh Challenge
I finally got my T5 pills so they begin today, I got them off of a friend of one of my best friends who happens to be a personal trainer at Fitness First!
He gave me a few tips which I thought would be useful to share with you guys! I know you won’t be on the weight loss tablets that I am on but I thought most of the tips would be useful to take note of if you’re finding it difficult to loose weight like myself…
First of all
BREAKFAST IS IMPORTANT.
After waking up drink an ice cold glass of water and aim to do then do 20 minutes of exercise what he suggested was climbing the stairs because it’s a good way to get your heart racing. Aim to run up about 10 times or however more you want to do (run up the stairs and walk down)
After exercise have breakfast along with more water!
(Making a sensible choice for breakfast is wise)
Eat small amounts often
Whether it be a piece of fruit a light cereal bar or a yoghurt aim to eat often probably every 1-2 hours!
To get the most effective result put in the effort
You can’t spot burn fat. If you want to get rid of your bingo wings you can’t just automatically spot burn fat on your arms, you have to work on the areas you want to improve by doing exercises on the area!
Green Tea
Speeds up your metabolism and is yummy with a teaspoon of honey
Ice Cold water
You need to keep your water intake high at about 8 glasses a day. What I find useful is if you keep two bottles in the fridge over night then the next day you can alternate bottles by refilling one bottle and replacing the one in the fridge so you always have a bottle chilled and ready to drink.
NO CARBS AFTER 3PM
This is something I am going to find really really difficult. Try to aim and eating no carbs after 3pm (pasta, bread, potatoes, rice etc)
Enjoy exercise
Don’t think of it as a chore think of how you’re taking care of your body. Also mix it up and do alternate exercises during the week just to keep yourself entertained.
EDIT!
One cheat meal a week!
Nothing crazy don’t just overload on fast food, cakes, biscuits, chocolate and fizzy drinks, just treat yourself in moderation without forgetting about your routine.
(Source: ificouldbelikethat)
