busyfitmama.com

My Monthly Goals for March

Monthly Goals

March Goals

New month, new monthly goals for me (sorry bit late posting this).  Spring is finally here!  It’s lighter in the mornings, days are getting longer and it’s not so hard dragging myself out of bed to go for a run first thing.  Spring makes me want to get out more. get more active, get more stuff done!

So far I’ve not done too badly at achieving my monthly goals.  Some harder than others but I’ve enjoyed the challenge and the feeling of having achieved something at the end of each month.

  • March Fitness Challenge – 30 Day HIIT Challenge
  • Be disciplined about making sure I prioritise some time for myself
  • Tidy up the garden
  • Snack healthily – try these Eat Clean Snacks
  • Create a new 15 minute workout
  • Get outdoors with my children more
  • Put together a Spring Running Playlist
  • Go watch Beauty and the Beast (even if it’s on my own)
  • Fall back in love with Instagram
  • Get ahead with my blog posts and spend a day writing content

Like many people, I guess what I find hardest is finding time for myself and when I do making the most of that time; so that is why I have put this on my list for March.

What goals have you set your self this month?

 

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.

 

 

5 Cross Trainer Workouts To Try

Cross Trainer Workouts

5 Cross Trainer Workouts to Try

Normally I’m not big on cardio at the gym, generally doing a HIIT or a 5km is enough for me.  However recently when the weather hasn’t been great or it’s been mega busy around the free weights area of the gym I have started to do the odd cardio workout and have enjoyed doing them as they are different to my normal free weight sessions.  Normally I do something HIIT Style on the treadmill but I’ve also started to use the Cross Trainer (or Elliptical as it’s also known as) a little more.  I find that having a specifc workout gives me something to focus on and helps me up my effort levels when it comes to the sprint or higher intensity elements.  So if you are stuck for inspiration here are 5 Cross Trainer Workouts that I have found on Pinterest that you can try next time you are at the Gym.

The 20 Minute Elliptical Interval Workout found on Greatist.com (article by Alison Feller)

Elliptical Brazilian Butt Workout from superskinnyme.com (found on Pinterest)

Elliptical Ladder Workout from afitjunkie.com (found on Pinterest)

Elliptical HIIT Workout from herhappybalance.com

Super Sweaty Elliptical Workout from getinmyhealthyon.com

Try one of these 5 Cross Trainer Workouts next time you are at the Gym! Click To Tweet

I hope that has given you some inspiration when looking for a workout to try on the Cross Trainer.  I will put together my own but in the meantime if you are looking for a HIIT style treadmill workout take a look at my Quick HIIT 20 Minute Treadmill Workout.

In my own experience it’s good to mix up your fitness routine such as trying different types of cardio, fitness classes or types of exercises.  It helps to keep you motivated to continue on your fitness journey and ultimately achieve your fitness goals.

Do you have a favourite cardio workout?

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.

 

5 Fitness Apps I’m Loving

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

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?

 

 

Scroll To Top