GIRL GET FIT

Archive of ‘Weight Loss’ category

Burn that Post-pregnancy weight on this Fitness Camp!

fitness_strength

Join up for my husband’s Fitness camp this April to help burn off some of that baby weight and get fit. This camp is aimed at those who are actively playing sports and desire to learn how to improve their training. It may be that you have some post-pregnancy weight to burn off that you haven’t managed to shift over the last year, or even few years.

Date: 27th APRIL – 3rd MAY

Overview:

Pete hosts this unique and high quality fitness training camp using his experience from 10 years of working with Elite-level athletes. If you are playing sport, especially a team sport, and are looking for ways of improving your training and conditioning to make you an all round better athlete, this week is for you.

Pete will be on hand all week to coach, guide, inspire and motivate individuals to take the next steps towards their personal goals and aspirations. All this is done is a warm, approachable, welcoming, friendly and supportive way, taking your personal goals and aspirations into account.

Enjoy some great running in the mountains, learning how to build your fitness and strength more efficiently through training, design your own training programme, swim and kayak on Lake Annecy and more to get the ultimate week’s workout during your stay.

Insights and training will include:

Discover the secrets of the best training for the best results. What to do, when, why and how. Your week will include;

  • Great workouts every day; fun, challenging, varied for every level of performance, every session personally coached by Pete
  • Eat healthy, natural, nutritious and tasty food; what works to support your training, racing and recovery
  • The best way to warm up, mobilise the body, cool down and stretch to stay injury free
  • How to optimise your recovery
  • Effective core conditioning, dispelling some of the myths of core work
  • Improve your speed and agility, giving you a competitive edge
  • How to plan your own, personalised training programme
  • Best ways of improving strength and power for optimised performance
  • Improve your anaerobic fitness
  • How to train the whole body with limited equipment, when you can’t access a gym
  • Come away with an understanding of speed, agility, strength, power, endurance, flexibility, mobility, and recovery, and how they can be worked together to improve performance
  • Training in a stunning environment surrounded by beautiful scenery
  • Friendly coaching team lead by a top strength & conditioning coach with experience of working with team sports and individual athletes at the highest level

For more info please visit: http://summer.adventuresinthealps.com/fitness-conditioning/

Get signed up and enjoy it!

Miri x




 

Part 2: 4 Exercises to get in shape in no time!

I hope you’re now into the swing of regularly doing the lunges that I described in my previous post. As I said in Part 1, this programme is going to be a quick and simple way to get a full-body workout, which will burn the unwanted fat and tone up your legs, arms and core. This simple, but effective programme should be tried by anyone who is trying to lose that post pregnancy weight and is ready to start exercising again.

This exercise is one of the simplest as it requires no equipment and it is so effective. It is possibly one of the most under-rated and under-utilised exercises that exists. That’s why I love it so much! The press-up really is a great exercise for toning up your upper body, arms and core. Another great facet is that you can vary it and adapt it in so many different ways to make is easier or more difficult, or to work the muscles in different ways.

The press-up predominantly works the chest muscles (pectorals) and triceps, but additionally the shoulders (deltoids) and all the core muscles. The core is required to work hard to keep the body held in a flat ‘plank’ position throughout the exercise.

Exercise #2 – The Press-up

Miri pressup2

Lie flat on your belly and place your hands flat on the floor, by your side, slightly wider than shoulder width apart. Keeping your body perfectly flat, push against the ground with your hands and straighten your elbows. Keep your head in a neutral position to reduce any strain on your neck. Lower yourself back down to the ground, but do not rest. Repeat the first movement of lifting yourself up. It is the arms that do the work of moving your body weight. Don’t be tempted to use your butt, stomach or the lower half of your body to heave yourself up.

 

Miri pressup half3

If this movement is too difficult to start with, try an adapted press-up on your knees. For this exercise, place your knees on the floor and position your body weight forwards and over your arms. In this way, your knees take some of the weight, however there is still enough weight over your arms to make it challenging. Extend your arms and lower yourself back down in the same manner as a full press-up.

 

 

Prescription

Start with 2 sets of 10 repetitions with your knees on the ground. Once this gets easy, move to 3 sets of 6-10 repetitions of full press-ups. As with the lunges, you should start by doing this 2 times per week and aim to hit a rhythm of maintaining this on a regular basis 2-3 times per week. You will notice it gets easier the 2nd or 3rd time but you’ll see drastic improvements after 6 weeks!

Enjoy it, and let me know how you get on by leaving a comment!

Miri xx

Part 1: Four exercises to get in shape in no time!

There are so many fitness fads and so many different diets out there that it is hard to know what to choose. You can get fit in so many different ways, using so many different modes of training – that is the beauty of exercise – it is so varied! As you may know I am a fan of having some form of weight training as part of a fitness programme for several reasons (see my other blogs). I want to show you a great but simple way of training with weights. If you ask a personal trainer to write you a programme, you may be given a list of 10-12 exercises to do over a period of an hour or so in the gym. To get through these exercises, you have to rush through each one, keeping the weight low, as there’s not much time to rest. Sometimes the exercises are so easy that you hardly break a sweat, and other times you find yourself working a small muscle in your arm that you never even knew existed. You rightly begin to wonder if this will really burn the fat off your bum and thighs.

So, I want to offer you a simple but extremely effective programme that, if you follow for 6 weeks, you will see a complete transformation to your body! These 4 exercises will burn the fat and tone you up in all the right areas. I haven’t just chosen any 4 exercises, or even my favourite 4 exercises. I have chosen 4 exercises that will give you the perfect balance of a full-body work out. These 4 exercises encompass the upper body and lower body, pushing and pulling, all of which compliment each other. In addition to this, you are effectively working your core without doing any direct abs work.

This blog is Part 1 of a series in which I will explain everything about this programme! I will give you tips on technique, so that the exercises are executed correctly, as well as justification on why these exercises work so well, and how this simple system can transform your shape. By the way, don’t wait until you have read all the parts before getting started. Why wait? Start today. Start now!

Exercise #1 – The Lunge

 

Miri lunge

Begin standing upright, feet together, holding a dumbbell in each hand and head facing forwards. Take a step forwards of about 80-100cm, and then lower yourself keeping the knee of the front foot over the ankle. Make sure your upper body is upright, shoulders back, your head facing forwards and your core is engaged, not soft. Go as far down until your back knee almost touches the ground. Then, push upwards and back with the front foot and return to the upright, standing position. Repeat this 10 times! I’ve done it today!

The lunge predominantly works your quads, hamstrings and glutes (bum!) in a really effective way. In addition to this, by engaging your trunk area and maintaining and upright posture throughout the movement, you are giving your core a blast at the same time!

 

I hope you enjoy this and I’m looking forward to sharing the next part really soon!

Miri xxx