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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?

 

 

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.

At Home HIIT Workout #2

HIIT

At Home HIIT Workout #2

This full body HIIT workout will take only 12 minutes, so great if you are short on time but will still get your heart pumping, metabolism racing and ultimately burn fat.  No equipment apart from a timer on your phone or a stop watch.  If you struggle just think quality over quantity; the more you keep doing HIIT the fitter you will get and the more rep’s you will be able to perform in the time.  Concentrate on good form for each exercise, you and your body will benefit more by doing this than trying to rush and not doing the exercises properly.  I’ve added some links YouTube to the exercises listed to help you if you are not sure what they are.

#HIIT Workouts are an ideal way to burn fat, and raise your metabolism; perfect if you are short on time! Click To Tweet

As always with any form of exercise, please make sure you warm up properly before for a good 5 minutes at least, I usually perform a series of dynamic stretches.  Also don’t attempt any exercise if you have any injury without seeking advice beforehand from a medical professional.

6 exercises. 20 seconds per exercise. 10 seconds rest after each exercise. Repeat 4 times.

HIIT

Exercises in this workout are:

Squat Jumps

Mountain Climbers

Flutter Kicks

Push Ups

Burpees

Crunches

Disclaimer

 

Summer Workout Playlist 2016

Workout Music

Summer Workout Playlist 2016

New Gym Workout Playlist for the Summer is a must especially now that it’s countdown to my holiday in Cornwall.  I’ve got a new gym programme, attempting to do 3 HIIT sessions a week and if time will throw in the odd 5km run (weather dependent as I’m a complete fair weather runner).  So here’s my workout music for the summer.

Music can motivate you to push harder when training or can take you mind off a hard set of rep's at the #Gym Click To Tweet

 

 

Playlist

 

 

Summer Workout Play List Tracks 2016

I wanna Feel by Secondcity

Tidal Wave (ft. Alpines) by Sub Focus

Don’t let me down (ft. Daya) by The Chainsmokers

Dangerous Woman by Arianna Grandee

19-2000 (Soulchild Remix) by Gorillaz

Never Be Like You (ft. Kai) by Flume

Spectrum by Florence & The Machine

Alarm by Anne-Marie

I Love It by Icona Pop

Gecko by Oliver Heldens

Me Too by Meghan Trainor

Hear Me by Imagine Dragons

Applause by Lady Gaga

Hey Mama (ft. Nicki Minaj, Bebe Rexha & Afrojack) by David Guetta

Stronger by Kanye West

 

All the songs from this playlist are available to download on iTunes or other online music stores such as Amazon Music.

 

What music motivates you to train at the Gym?  Do you use it purely to take your mind off what you are doing or to push you harder?

Subscribe to my blog for more Playlists.

 

 

 

 

 

 

 

 

 

 

 

Workout Music Playlist June 2016

Workout Music

Workout Music Playlist for June 2016

It’s the start of summer.  So a new month means a workout music for me to train to.  Loving the light mornings.  This time last year I tended to train early evening because I didn’t think I had time for a trip to the Gym first thing in the morning.  Now is a different story.  I get my gym kit ready the night before, get my post gym smoothie whizzed up and put in the fridge, and set the alarm for 6am.  Some days I will run especially if the sun is shining but I mainly do use this time of the day to get a training session in at the Gym.

Updating my workout playlist can help to boost my motivation when I am training. New month new playlist! Click To Tweet

So here are my 15 Workout Music Songs for June 2016 in a handy Infographic.

 

Workout Music

 

Workout Music Playlist June 2016 List

Busy Earning by Jungle

Magnetised by Tom Odell

All Four Walls by Gorgon City ft. Nyla & Fuse

Hotter Than Hell by Dua Lipa

Hair ft. Sean Paul by Little Mix

Like I Would by Zayn

Just like Fire by Pink

Raging ft. Kodaline by Kygo

Itch by Nothing But Thieves

Follow You by Bring Me The Horizon

Blind Faith ft. Liam Bailey by Chase & Status

Sorry by Justin Beiber

Wherever I Go by One Republic

Talking Bodies by Tove Lo (Clean Edit)

Salt Skin by Ellie Goulding

 

All my workout playlist songs are available on iTunes and other online music stores such as Amazon.

Have you updated your Workout Music recently?  What songs do you love listening to when you are training?

 

 

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