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I Love the 80’s Workout Music Playlist

Workout Music Playlist

Why not try this I Love the 80s Workout Music Playlist

 

My workout music playlist needs a bit of an update but this time I’ve had a bit of a throw back to my youth; the 1980s!  So it’s all school disco’s, questionable fashion sense, all things neon, Athena posters, Sony Walkman, Miami Vice, MTV, Ferris Bueller’s Day Off and new romantics (well for me anyway).

#blogshare Try my new I love the 80s Workout Music Playlist if you want to mix up your workout tunes! #fitness Click To Tweet

All my workout music is available to purchase on iTunes and other online music stores such as Amazon and Spotify.

Workout Music

I Love the 80s Workout Music Playlist

Van Halen – Jump
Duran Duran – Hungry Like The wolf
Salt ‘n’ Pepa – Push It
Cameo – Word Up
Dead or Alive – You Spin Me Round
Prince and The Revolution – Let’s Go Crazy
Paula Abdul – Straight Up
Billy Idol – White Wedding
Peter Gabriel – Sledgehammer
Erasure – Sometimes
The Human League – Love Action
Depeche mode -Personal Jesus
Pet Shop Boys – Always On My Mind
Stephen Tin Tin Duffy – Kiss Me
Tears for Fears – Shout

Do you have a throwback decade when it comes to you workout music?

Beginners Full Body Workout

Full Body Workout

Beginners Full Body Workout

I like to think I know my way around a gym, particularly when it comes to the free weights.  It has taken time though and as we are into a new year a lot of people have made the decision to get fit tone up and lose weight. Joining a gym is normally the first step to achieving these goals for most people. However, it can all seem a little bit daunting especially when you are a few weeks in and memories of your Gym Induction are now rather fuzzy!  That’s when the motivation starts to wane and the gym visits can be in danger of becoming a thing of the past.

My Beginners Full Body Workout if you are in need of some workout inspiration #fitness #motivation Click To Tweet

So I had a dig through my old workouts and happened upon my very first gym programme that got me properly back into exercise.  At the time I did  book some sessions with a Personal Trainer.  Not only did he help me with my technique but helped me gain the confidence to use the Gym Equipment and what to use in order to reach my own fitness goals.  OK Personal Trainers don’t come cheap but what I learnt was worth every penny!  So this is my very first programme, a full body workout that is not too complicated but still gives you a decent workout.  I occasionally use it now just add weights to some of the exercises and maybe add an extra set; it does the job!

So if you need some inspiration here’s my very first beginner’s full body workout:

full body workout

 

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

Bodyweight Squats

Assisted Pull-Ups

Press-Ups

Walking Lunges

Seated Row

 

Disclaimer

I am not a personal trainer or medical professional.

All the views expressed are my own.  I am an experienced runner and train regularly at the Gym.  All of 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.

 

 

Hello 2017! Workout Music Playlist

Workout Music

Hello 2017!  Workout Music Playlist

Happy New Year!  It’s 2017 and a fresh start for me fitness wise after the usual over indulgence of Christmas.  Do I feel at all guilty?  Nope!  Well just a little but isn’t that what Christmas is all about.  So now it’s time to get back to the Gym and getting rid of those few extra pounds I’ve managed to pile on. So I’ve put together a new workout music playlist to help me get back into the swing of things.  I’ve also put together a New Year Running Music Playlist, which is slightly more upbeat but just as good for the Gym.

New workout music playlist to motivate and inspire you to get your trainers on and get to the #Gym! Click To Tweet

All my workout music is available to purchase on iTunes and other online music stores such as Amazon

.Music Playlist

 

Hello 2017! Workout Music Playlist

The Mack (ft. Mark Morrison and Fetty Wap) – Nevada

Turn Down For What – DJ Snake & Lil Jon

So Good – Louisa Johnson

Hall of Fame (ft. will.i.am) – The Script

Starving (ft. Zedd) – Hailee Steinfeld & Grey

Earthquake (ft. Tinie Tempah) – Labrinth

Touch – Little Mix

All Night – The Vamps & Matoma

That’s My Girl – Fifth Harmony

Shed A Light (ft. Cheat Codes) – Robin Schulz & David Guetta

Am I Wrong – Nico & Vinz

No Sleep – Twin Atlantic

Hotline Bling – Drake

Love Myself – Hailee Steinfeld

Fancy (ft. Chari XCX) – Iggy Azalea

 

What workout music gets you motivated to exercise?

 

 

 

 

 

My January Goals

january goals

My January Goals

 

Welcome to 2017!  A brand spanking, new year!  No more resolutions, instead I’m going to concentrate on monthly goal setting.  It might give the opportunity to focus instead of just feeling overwhelmed by what needs doing or what I would like to achieve.  My January goals are a mixture of blogging, fitness and home life  So let’s just see how it goes!

Setting monthly goals gives a clearer focus, helping you create a more manageable plan to help achieve them. Click To Tweet
  1. Post a new Gym Workout on my Blog
  2. January Press Up Challenge; 30 a day
  3. Completely de-clutter, deep clean my kitchen – boy it needs it!
  4. Get back into a proper sleep routine; if you too are struggling check out this useful Infographic
  5. Put a new Workout Music Playlist for the Gym; need inspiration checkout my Pinterest Workout Playlist Board
  6. Begin to look at re-designing my blog; staring with the theme so back to WordPress for some inspiration!
  7. Re-vamp, update and repost one of my older blog posts
  8. Get outdoors and take some photos
  9. Set aside a day to do some baking with my daughter
  10. Add a new healthy dish to my children’s meal plan; such as these Salmon and Sweet Potato Fishcakes (Charlottes Lively Kitchen) or One-Pan Pesto Chicken & Veggies (Julia’s Album)

What are your goals for January?

My Full Body Workout #3

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.

 

My Full Body Workout #2

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

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.

10 Summer Healthy Habits

10 Summer Healthy Habits

10 Summer Healthy Habits

Making small changes can have a big impact on your fitness and lifestyle.  Making healthy choices as and when are easier to maintain instead of adopting a whole change of lifestyle in one go.  Think evolution not revolution!  Changing things gradually means you are more likely to stick to them.

I lost about 28lbs a couple of years ago through eating healthier and adopting healthy habits; my blog post How re-thinking my diet led to sustainable weight loss tells how I managed to do this.  I have been able to sustain my weight loss but bad habits are starting to creep back in.  My Holiday is a few weeks ago so I’m making the effort to re-address the situation; one step at a time.

Here are my 10 Healthy Habits for the Summer!

 

Adopt a regular bedtime routine
Drink a glass of water as soon as you get up
Get outside!
Drink Green Tea
Food shop on a full stomach
Plan your meals
Have a meat-free day once a week
Put together a fitness plan
Get a Gym or Running Partner
Make some time for yourself

Small changes can have a big impact on your fitness and lifestyle. Think evolution not revolution! Click To Tweet

Sticking to healthy habits isn’t always easy.  Write them down in a list, stick them on your fridge door.  Focus on why you want to adopt these healthy habits, I always do this when I am struggling or I am hitting a brick wall especially when a huge slice of red velvet cake is threatening to de-rail me!  What ever your healthy habits may be, start today not tomorrow, next week or next month.

Do you find it easy to incorporate healthy habits into your lifestyle?  How do you maintain healthy habits?

x

My Summer Holiday to do List

Summer

My (very own) Summer Holiday List

The School Summer Holidays are nearly upon us.  I am lucky to work term-time.  Two of my kids are in their early teens so whilst I try and get them to do stuff with me 90% of the time they’ve made other arrangements! Normally I tend just to worry about how I’m going to get through the 6 weeks that the kids are off school but now as they are slightly older they don’t need me as much to entertain them.  But I tend to forget that it’s my holiday time to, my school-run free time, my own break from the routine.  So this year, whilst as normal I will plan the usual stuff for my kids I’m going to make a conscious effort to use this time to accomplish some of the things I’ve been wanting to do but keep putting off because other priorities take over.

One thing blogging has taught me is a good starting point is to write things down, set some goals; what do I want to accomplish and then I’ve got something to focus on achieving.  So here goes!  Note to self; cleaning out the kitchen cupboards or painting my son’s bedroom is not on my Summer Holiday to do list. This is purely an all about me list!  My getting my stuff done list!

Setting Goals helps you get things done, listing your own personal goals should be no exception. Click To Tweet

So I’m aiming to:

 

Attend at least one Metafit Class a week at my local Gym

 

Make the most of being  free of the light mornings and put in some early morning runs

 

Revisit and maybe rehash some of my Gym programmes; use this as an opportunity to revaluate my fitness goals

 

Revamp the graphics on this blog and carry out some blog maintenance such as updating older blog posts

 

Look to maybe change my WordPress Theme; still not 100% sure about the look of my blog so it’ll be good to see what’s available

 

Brush up on my photography skills.  I read a fab blog called 16 Photography Projects by LaShawn at Everyday Eyecandy and it’s inspired me not only for my blog but because I hardly take any photos anymore.

 

Have a go at making Raspberry Gin

 

Do some baking with my daughter; we’ve been adding loads of fab recipes to our Pinterest Boards in preparation for this already!  She’s the cook, I am Kitchen Porter and Chief Taster.

Past summer holidays I’ve spent most of it entertaining my kids and wishing the rainy days away.  This time I hope to get something out of this time off myself.   Yes this list is all about me, but I think we are all a little guilty of neglecting our own personal goals and needs, so maybe it is time for to readdress the imbalance a little.  I suppose writing it down is a starting point!

What do you think?  When you have downtime do you sit and chill or aim to get stuff done?

Keeping up your Fitness Motivation

fitness motivation

Keeping up your fitness motivation

Last week I went to New York for a few days with some lovely friends of mine.  It was the first time I’d been to the USA and I am happy to say that it lived up to all of my expectations.  It was hectic, exhausting, amazing, exhilarating, exciting.  I think I went through every emotion during my visit to this amazing city.  I’m already thinking of booking another trip there, this time with my other half, and know what places I would like to visit next time.  Back in the UK, back to reality I got a dose of the post holiday blues.  Don’t we all?

In preparation for my New York trip. I’d upped my fitness training.  Reasons?  Well I wanted to wear a pair of shorts with confidence and look passable on any photos!  Very shallow of me I know but I think most people like to look good for their holidays; it was after all what originally sparked off my desire to lose weight and reassess my diet a couple of years ago (read my post How re-thinking my diet led to sustainable weight loss).

So back home and the thought of getting back to the Gym or out for a run was the furthest from my mind!  It was tempting to say I’ll start next week but I’ve done that before and it’s made me realise how easy it is to lose your motivation and get out of a routine.  So I allowed myself a couple of days off; jet lag and getting kids sorted for back to school, getting myself sorted for back to work. So no excuses, alarm set time to get back into it.

Keeping up fitness motivation can be hard at times; set realistic goals and reward yourself along the way! Click To Tweet

It’s hard to keep motivated to keep fit.  It’s hard if perhaps you are at that stage where you are seeing no results, you are maybe trying to maintain your weight or like me you feel you’ve achieved your goals so what next?  So what can you do to keep motivated?

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