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My Full Body Workout #3

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full body workout

My Full Body Workout #3

 

I hurt my back about over a couple of months ago; it was my own silly fault and I’m still feeling the after affects but the discomfort has now moved to my left hip.  Sustaining an injury whilst training can take a long time to sort, weeks even months; it’s been a painful lesson for me and has knocked my confidence and made me re-think my fitness goals.  So until sorted, I’ve cut back on the Rack Pulls and Back Squats and instead am using the Leg Press more to work Quads and Hamstrings. Oh and taken warm-ups, cool downs and stretching a little more seriously.

Workout Inspiration

If you are looking for more inspiration regarding a full body work out have a look at My Full Body Workout #1 and My Full Body Workout #2.

With any workout remember to warmup and cool down properly; this will help speed recovery and reduce risk of injury. Click To Tweet

So here’s my latest full body workout, if you want more rep’s to tone just decrease the weight.  Also maybe superset where possible, this will get the heart pumping and make your workout more intense! In this full body workout I use Opposing Muscle Group Supersets (Put together 1 and 2, 3 and 4).

Full Body Workout

 

I’ve added links if you are unsure of some of the exercises.

Leg Press

Lat Pulldown (Wide Grip Pull Down Exercise)

Seated Leg Curl (Hamstrings and Glutes)

Flat DB Bench Press

The Dead Bug exercise is a great core exercise and makes a change from crunches or Leg Drops.

 

Disclaimer

I am not a personal trainer or medical professional.

All the views expressed on this blog are my own.  I am an experienced runner and train regularly at the Gym.  All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation.

Before embarking on any form of fitness programme or if you have any medical conditions or injuries please seek professional medical advice.

 

10 Winter Healthy Habits

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Healthy Habits

10 Winter Healthy Habits

Ok it’s cold, it’s dark.  It’s easy to give in to the urge to hibernate; with the central heating cranked up, a box set or two to catch-up on and a blanket to snuggle under who would want to get out and be sociable?  All of a sudden you crave stodgy, carb-heavy food and any healthy eating habits seem to vanish.  Yep it’s winter.  Add to that the stresses of Christmas, it can be easy to throw in the towel until January when it comes to being healthy, both in mind and body.  Sorry this isn’t meant to be a negative post, quite the opposite.  I love the cosiness of winter, I love Christmas, particularly the build up to it all, but what I don’t like is feeling rubbish and down in the dumps come January.  Just like having Healthy Habits in the Summer (read my post 10 Summer Healthy Habits), which for me I find easier to maintain, I feel it’s just as important to adopt Healthy Habits during the Winter.

It's cold outside! Here are 10 Winter Healthy Habits to get you through till Spring! Click To Tweet

So here are my 10 Healthy Habits for Winter

Eat Smart

It goes without saying, try and get plenty of fruit and veg but in addition to that if you need a carb fest keep away from the refined options and go for wholewheat bread, pasta and grains. Keep away from tinned soups and make your own, less sugar that way.

Get Outside!

Wrap up and get outdoors.  Fresh air and a brisk walk can lift your mood and boost energy levels.

Socialise

Don’t hibernate, meet up with friends!  Socialising not only gives you something to look forward to but can help to reduce stress levels.

Stay Hydrated

You might feel that you don’t need to drink as much in the winter but you do; keep hydrated and your body will continue to feel the benefits.

Wash your Hands more frequently

With all those bugs and colds doing the rounds, it makes sense to wash your hands more frequently to help minimise the chance of spreading germs and ultimately catching something yourself.

Moisturise

With the central heating being on, lack of sunshine our skin can become dry and dull in the winter months.  Ramp up your skincare routine and moisturise more.

Plan and Set Goals

It’s nearly the end of year, so take this as an opportunity to reflect, re-evaluate and set goals for the next 12 months.

Get some Sleep

Getting quality sleep can help maintain your immune system.  So if you struggle to get a good nights sleep look at ways to establish a good sleep routine.

De-clutter

Why wait till Spring to de-clutter.  Bin it or bag it up for Charity!  I find it therapeutic having a good clear out, making space and getting rid of things that I no longer need.  Save it for a day when it’s cold and miserable outside, you will have done something productive instead of vegging on the sofa!

Make some time for yourself

Set aside time for yourself each day, doesn’t have to be long.  Read a book, sit down for a coffee or hit the Gym.  Doesn’t matter how long or what you do with it just as long as it’s your time!  Looking after your mental well-being is just as important as your physical well-being.

Right those are my healthy habits to get me through the winter, what are yours?

25 Blogpost Ideas

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blog post ideas

25 Blogpost Ideas

It can be a bit of a struggle coming up with fresh content for your blog.  Sometimes we are all in need of a little inspiration when coming up with Blog Post Ideas, I am no exception to this.  Ironically, when I’m not sat at my laptop the ideas come thick and fast.  Annoying isn’t it?  When this happens I tend to scribble down these flashes of blog genius on whatever piece of paper I have to hand (usually the back of an envelope) or add it as a note on my phone.

Finding fresh blog content can at times be a struggle, but if you love what you blog about half the battle is won Click To Tweet

So if you are hitting a brick wall of the blogging variety and need to get the creativity flowing then here are 25 Blog Post Ideas to help you out.

  1. Your Fitness Routine

  2. 10 Healthy Habits

  3. Favourite Phone Apps

  4. 5 Facts about Yourself

  5. Favourite Bloggers at the moment

  6. Share a Workout Playlist

  7. Share your Favourite Recipe

  8. 10 best things about where you live

  9. Blogging lessons learnt

  10. Review a product

  11. The last book you read

  12. Round up of the last month’s blog posts

  13. Your favourite Inspirational Quote and why

  14. Follow-up an old blog post

  15. 5 Favourite Pinterest Projects

  16. What’s in your handbag

  17. Things that make you smile

  18. A hard choice you have had to make

  19. Must-have beauty items for this season

  20. The meaning behind your blog name

  21. How to start a blog

  22. The beginners guide to …

  23. How do you unwind?

  24. Curate content in your niche

  25. Favourite photo of the week

Hope you find some inspiration from these blog post ideas.  How do you find inspiration when the dreaded bloggers block shows it’s face?  If you love what you blog about half the battle is won and the ideas will start flowing, just be ready with pen and paper when they do!

Helen x

Autumn Running Playlist

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Autumn Running Playlist

As I’ve updated my workout music for the Gym, it’s about time I did the same with my running music.  Now it’s darker, colder and the sofa is too tempting, I need to dig deep on the will power front to get out and get a run in the bag!

It's cold out so I need all the motivation I can get to get out running, so it's new playlist time! Click To Tweet

So here are my 15 new songs to take me through Autumn and through a 5km run.  As always, all my running music songs in this playlist are available to purchase through iTunes and other online music stores such as Amazon.

Running Music

Autumn Running Music Playlist Tracks

Every Teardrop is a Waterfall – Coldplay

Perfect Strangers (ft. JP Cooper) – Jonas Blue

Shout Out to My Ex – Little Mix

24K Magic – Bruno Mars

On My Mind (MK Remix) – Ellie Goulding

Love On Me – Galantis & Hook N Sling

Ain’t my Fault – Zara Larsson

Stitches (Seeb Remix) – Shawn Mendes

Intoxicated (Radio Edit) – Martin Solveig & GTA

Afterglow – Wilkinson

On What You’re On – Busted

Red Lights – Tiësto

Young Volcanoes – Fall Out Boy

Take Me Home (ft. Bebe Rexha) – Cash Cash

Greyhound – Swedish House Mafia

What are your favourite running music songs?  Subscribe to my blog for more playlists!

 

5 Fitness Apps I’m Loving

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best fitness apps

Fitness Apps I’m Loving

Like most people I use my phone to run my life; well it seems that way.  Diary, notes, apps, work email, banking, social media, portable nanny (games apps for the kids of course); it’s all on there.  So using the apps on my mobile phone for my fitness is no exception.  I’ve always got my phone close to hand so using it to monitor my fitness and track my progress is a no brainer to me; plus some of the notifications I receive from the fitness apps I use act as a reminder and at times nudge me into action. For me these are the best fitness apps I’ve used so far, see what you think All the apps I mention are available on Apple or Android and I tend just to download the free version see how I go and then if I want purchase add-ons.

Fitness apps can help track and monitor your progress and ultimately motivate you in achieving your #fitness goals Click To Tweet

Map My Run

This running app is an all time favourite of mine.  I’ve used this app for a number of years.  I do use it mainly for running but have used it for Sunday morning walks or bike rides with the kids.  I love a stat so this is great to monitor speed, distance, splits and I can also look at the route I have travelled.  It cuts to the chase when it comes to the information I need; distance and time.

Zombies, Run!

Another running app but with an element of fun.  This is how I got one of my boys into running.  Each run is a mission to get supplies and run back home, if you don’t keep up the pace you run the risk of being caught by the Zombies.  My son loves it but then he is of that generation that has a weird fascination with Zombies!  Afterall my mantra when it comes to running is ‘Run like Zombies are chasing You!’

My Fitness Pal

Basically this is a calorie counter and diet tracker, I tend to use this if I’ve gone off the rails a little with my diet.  I don’t essentially diet and try just to eat healthy but come the holidays I can go a bit overboard so this is great if I want to keep myself in check a little.  The app itself has a 50,000 foods in it’s extensive database, relatively easy to update and you can scan barcodes on food packaging if you want more information regarding nutrition of an item.  To make it work for me I have to be disciplined and remember to update it so I only tend to use it for a couple of weeks but I have friends who use it all the time and it works for them too!

Johnson & Johnson 7 Minute Workout

I am all for getting my kids active and fit so for them (and me) this is the perfect app.  I don’t use it that much now but I loaded it onto the iPad for my children.  To be honest I do prompt them to use it but when they do they enjoy it and do get a sweat on.  As in it’s title it’s a 7 minute workout, you can choose the number of circuits you do, swap workouts to keep it interesting, follow along with the trainer, listen to your own playlist or just focus on the virtual trainer.  I think it’s a great if you are a beginner, aren’t a gym goer or strapped for time.

Couch to 5k

Ok this is not an app that I now use but it is the app that got me back into running, inspired me to get fitter and helped me overcome some of the barriers I previously had to getting back in shape after having my daughter.  I have a lot to thank this app for, read my post Rebooting my Fitness; getting motivated and overcoming Barriers if you don’t believe me.  Basically if you stick at it within 8 weeks you will be able to run 5km.  The commitment is 3 times a week, 30 minutes per session.  Simple, easy to use with a virtual coach there to motivate and instruct you to run/walk.

I have tried a lot of fitness app’s, most I have deleted very quickly but others I’ve stuck at and I now can’t do without.  Whatever you want to achieve with your fitness; from just walking a bit more to HIIT sessions there is an app out there for you.  For me it’s just a case of trial and error but it’s great when I do find one that works for me!

So what are your favourite fitness apps? 

 

 

Autumn Workout Playlist

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workout music

Autumn Workout Playlist

Summer is well and truly over so it’s time for a change when it comes to my workout music; my last playlist was My Summer Workout Playlist.  New fitness goals always coincide with the change in the seasons for me so what better excuse to update my playlist.  So if you are after some workout music inspiration as always it’s 15 songs from me, which I’ve put together as an Infographic.

All the songs in my workout music playlists are available to purchase through iTunes and other online music stores such as Amazon.

Updating workout music can help increase your motivation when it comes to training and achieving fitness goals. Click To Tweet

workout music

 

Autumn Workout Playlist Tracks 2016

In the Name of Love – Martin Garrix & Bebe Rexha

Cold Water – Major Lazer, Justin Beiber MØ

R.I.P – Rita Ora & Tinnie Tempah

Perfect Illusion – Lady GaGa

Starving (ft. Zedd) – Hailee Steinfield & Grey

On My Mind – Ellie Goulding

Closer (ft. Halsey) – The Chainsmokers

Starboy (ft. Daft Punk) – The Weeknd

Can You Hear Me (ft. Skepta, JME & Ms. D) – Wiley

The Greatest – Sia & Kendrick Lamar

Jealous (The Rooftop Boys Remix) – Nick Jonas

Trap Queen – Fetty Wap

Omen (ft. Sam Smith) – Disclosure

Work – Iggy Azalea

Kiss the Sky – Jason Derulo

How often do your update your workout music?

What are your favourite workout songs?

 

 

My daughter’s Second Blog Post

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Imogen Online

My Daughter’s Second Blog Post

Ok, so it’s been a while but life’s busy when you are 10!  Anywhoo, my daughter decided to post a Pizza Pinwheel recipe on her blog today.  My contribution apart from taking pics was of course the washing up.  Still it was nice to see her doing something she loved, being creative and away the ipad for a whole Saturday afternoon.

So from Imogen Online,  enjoy the second installment; Easy n Cheesy Pizza Pinwheels Recipe.  Easy to make, better to share!

blog post

Second blog post and recipe from my daughter; Easy N Cheesy Pizza Pinwheels. Yum! Click To Tweet

My Blogging Journey

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blogging tips

My Blogging Journey, 12 Months On

12 months ago I published my very first blog post; yikes reading it still makes me cringe but it marked the start of creative process that I have (for most of the time) enjoyed.  So after 12 months of blogging I think it’s a good time to reflect, don’t you think?  Am I still passionate about the reasons why I started this blog in the first place?  So I guess these are the blogging tips I have picked up along the way.

 What’s worked?

Linking back to older posts has allowed me to share older content that new visitors would not have seen as not all visitors will dig down to older posts previously published.  I’ve also discovered a great plugin called Revive Old Post, fab for retweeting old posts and I can set my own parameters for what gets re-tweeted.

Revamped my site by changing the theme.  My new theme, Kerli, is more me, easy to customise, easy to navigate and it’s design is responsive so easy to read on tablet, desktop or smartphone.  I recommend you read this great article, whether a newbie blogger or looking to change your blog theme.

Appreciating the importance of Blog maintenance, it’s also a great way of updating content and source of inspiration if you get a touch of bloggers block.  Read my blog post on Blog Maintenance for tips and advice.

Upgraded my Canva account to Canva Work; this has helped me to organise my designs more efficiency and the ‘magic resize, option saves time as well as providing design consistency when adapting blog designs across the different social media platforms.

Engaged more with Pinterest; I absolutely love this social media platform and found that I have got more visitors coming to my blog via Pinterest than Twitter, Facebook or via online search.

Following other bloggers has inspired me to present my content differently, take a different approach to how I design my graphics but most importantly to ALWAYS be myself when I write!  Some of my favourite bloggers include White Oak Creative, Wonderlass, byRegina.com, Carly Rowena and Kayla Itsines.

What do I need to work on?

My photography skills still need major room for improvement but I’ve not quite thrown on the towel.  It’s all about getting as much practice as possible and being more organised.  Pinterest, as always has been a great source of inspiration and advice.

I’ve taken onboard  advice from some fab bloggers, these articles have been particulary useful:

5 Time Saving Tips for Blog Photography – great tips from itspinkpot.com

10 Photography Tips for (not only) Bloggers – practical advice and source of inspiration from Thirteen Thoughts

Using different blog post formats; I think I tend to be very samey with the format of my blog posts so I need to work on publishing content in different formats especially those that potentially attract more readers.  These include Lists, How To Guides, Curated content, Tips and Advice.  This blog post from A Girl Obsessed offers fab ideas for different types of Blog Posts that gets loads of views.

Engaging more with fellow bloggers.  I guess I’m a bit shy when it comes to commenting on other bloggers blog posts but I know from having read the advice from other blogs that commenting on posts can help to grow readership on your own blog posts.  So I guess I need to overcome the shyness and engage more!

What are my blogging goals for the future?

I suppose it’s really to keep blogging and not worry about the frequency of publishing posts.  I know most blog advice recommends consistency and a regular schedule when you post which I do agree with if you want to engage and grow readership but I’m not going to beat myself up if I still fall short on this.

Do I still have that passion to continue to blog?

Honestly?  The passion for my blog has at times dwindled.  Partly because there has been a lot this year to contend with on a personal basis but I have enjoyed the paths that  blogging has taken me down.  I’ve discovered new interests, read more, flexed my brain in different ways and have totally loved the whole process of being creative.  The original goals of why I started this blog still remain but I’ve struggled to committing the time I’ve needed to grow readership.  But you know what?  I’m perfectly happy with that.  I will continue to blog but I’m not stressing over how often I will try and publish or obsess over stats. I intend to enjoy the blogging process and see where this blog takes me in the next 12 months!

Thank you for reading this.  Do you blog?  What are the positives you have taken from blogging?  Have you any blogging tips or advice for the newbie blogger?

 

My Full Body Workout #2

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full body workout

My Full Body Workout #2

This is my second of 2 full body workouts.  This workout and My Full Body Workout #1 have been put together on the basis that although I might be short on time I can still get in a decent workout.

No supersets involved, mid-range reps for me have allowed to push up the weights up for some of the exercises.  With warm-up and taking my time, this work out takes me roughly 40 mins.  I’ve been aiming to do this in rotation with workout #1 twice a week. so far that’s worked.  On the days I’m not at the Gym I try and get a run in or a HIIT session.  For ideas for HIIT check out my Pinterest Board – The Body Coach Workouts.

Life getting hectic, instead of sacrificing your gym visits take the opportunity to re-think your training routine. Click To Tweet

workout

How do you fit your fitness into daily life?  Have you had to adapt your fitness routine when things are hectic or does it get put on the back burner?

Disclaimer

I am not a Personal Trainer or Medical Professional.

All the views expressed on this blog are my own,  I am an experienced Runner and train regularly at the Gym.  All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking inspiration, workout ideas or motivation.

Before embarking on any form of exercise or fitness programme or if you have any medical conditions or injuries please seek professional medical advice.

My Full Body Workout #1

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My Full Body Workout #1

My workload has been crazy for the last few weeks and I’ve also upped my hours.  Kids are also back into the swing of things at school and the usual after school activities.  So it’s all taking it’s toll on what time I can squeeze out for other things.  So annoyingly it’s compromised my fitness, in particular my gym visits and the time I can devote to a decent workout.  Yeah quicker to go out for a run but the Gym is where I really de-stress, switch off, work on achieving some of my fitness goals and concentrate on something that is purely for me.

If time becomes a fitness barrier, take this opportunity to re-think how you train

So I’ve had to re-think how I can train, get a decent routine and still have time for everything else.  Before I’ve been able to focus on one area to train at a time.  Chest and back, legs, arms and shoulders.  HIIT or run sessions when I’m not at the gym.  Now I’m aiming for a full body workout when I go to the gym.  I’ve upped my rep’s so it feels that I’m still getting a proper workout, here are no super sets involved and I’ve set a goal to gradually push my weights up. so still pushing myself, still building up my strength but doing it a little differently.

I’ve got 2 full body workout programmes, this is my first one which I will rotate with my second during the week.  I’ll post that separately as I’ve not had a chance to get a graphic together for it.  I’ve been through this a couple of times at my Gym (when it’s quiet) its been taking me about 40 mins which is perfect for me at the moment.

Workout

 If time becomes a fitness barrier, take it as an opportunity to re-think how you can train smarter Click To Tweet

How do you maintain your fitness when you are short on time?

 

Disclaimer

I am not a qualified Personal Trainer or Medical Professional.

All the views expressed are my own.  I am an experienced runner and train regularly at the gym.  All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation.

Before embarking on any form of exercise or fitness programme or if you have any medical conditions or injuries please seek professional medical advice.

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