Fitness Routine & Tips 🏋️‍♀️

Hi guys, I’m super excited about this blog as it’s something I do daily and I hope by me telling you my routine and what I find works best for me will also help you too.

Gym Routine:

Tip 1

It took me atleast 2 years to build confidence in the gym, this is something you do build the more often you go. As silly as it is no one is staring at you or judging what your doing, just be you, do your thing and shine!! 😀💫

Tip 2

If you feel less confident using machines or weights at the beginning (if you are a newbie) then this one’s for you!

Sometimes cardio can get very boring and repetitive. In this case from my experience I definitely recommend attending classes at your local gym.

I attended classes 3-4 times per week in my gym back home and it built me stronger as I learnt different techniques and how to use the machines/equipment properly.

Most gyms do give you an induction and will explain exactly what each machine is for.

I was always super embarrassed to do this too so I got Nathan to show me (still got laughed at) lol.

Tip 3

Remember you will not notice changes overnight this is a work in progress that you have to be super patient with but in the mean time keep patting yourself on the back! 😘

Tip 4

I recommend also planning ahead before the gym on what exactly your going to train as this will give you more time in the gym rather than dandering around deciding what to use and maybe the machine you want to use is currently busy so that gives you the option to go use the next machine and come back.

Tip 5

Try to train for atleast 1 hour as anything less will take longer to notice progress. Personally I train for 1 hour 30mins but everyone is different and should do what is best for them also.

Tip 6

This one is really important: Stretch before and after every workout.

My Fitness Routine🙋‍♀️…

Monday- CARDIO

•WARM UP-15min Run on treadmill.
•12 mins rowing machine
•10/15mins on cross trainer.
•400 steps on stairmaster split up 200 normal steps and 200 taking 2 steps at time.
•1min High Knees (x3 sets)
•1min Jumping Jacks (x3 sets)
•1min Butt Kicks (x3 sets)
•Do 20 Burpees (x3 sets)

•FINISH WITH ABS

Tuesday- LEGS

•WARM UP- 15min run on treadmill.
•Leg press starting at 40kg and raisng weight for each set, x3 sets of 10.
•10 Barbell swings x3 sets
•10 Lunges holding 5kg plate x3 sets.
•Back Extensions 10 x3 sets, squeezing glutes on each rep.
•10 steps ups on bench with 5kg plate x3 sets.
•Plate front squats 10 x3 sets.
•Narrow stance plate squats (feet should be together) 10 x3 sets.
•Wide stance plate squats 10 x3 sets (this one kills and is great for cellulite).
•Rope pull through 10 x3 sets squeezing your glutes at top of rep.
•Hip Thrusts 10 x3 sets
•Donkey Kicks 15 x3 sets
•Glute Bridge hold for 1.5min x3 sets.
•FINISH WITH ABS

Wednesday- ARMS

•WARM UP- 12mins on rowing machine.
•Curl bar skull crushes (12 kg bar) 10 x3 sets.
•Curl bar straight infront 10 x3 sets.
•Bicep curls with straight bar 10 x3 sets.
•Sitting down straight with curl bar above head to chest motion, 10 x3 sets.
•High Angel Cable Bicep Curls
(Machine pulling flat bar to head with chest tilt forward) set of 10 then 5 (twice).
•Cable Overhead Curls, 10 x4 sets
•Kneeling Cable Curls (flat bar) reps of 10,8,6 x2 sets.
•Lying Dumbell Tricep Extensions (8KG) reps of 10,8,6 x2 sets.
•FINISH WITH ABS

Thursday- CHEST & SHOULDERS

•WARM UP- 12 mins on cross trainer.
•Arnold press (7kg weights) frward and above head motion 10 x3 sets.
•Chest press using 8kg dumbbells, 10 x3 sets.
•Lateral Raises (this kills) chest tilt forward and trying to keep arms straight within each rep 10 x3 sets.
•Shoulder press, bringing weights down as slow as possible, 12 x3 sets.
•Upright rows, 10 x3 sets.
•Front press holding one weight above your head to chest, 10 x3 sets.
•Seated shoulder press infront and behind head, 10 x3 sets.
•Upright cable row, 10 x3 sets.
•Cable flys, 10 x3 sets then lowering cables to floor setting, 10 x3 sets.
•FINISH WITH ABS

Friday- BACK

•WARM UP- 12mins rowing machine.
•Face Pull, 12 x3 sets.
•Seated low cable row, 10 x3 sets.
•Dumbbell shrug 10 x3 sets.
•Dumbbell side bend, using one 8kg weight. 10 x3 sets.
•Back Extensions 12 x3 sets.
•Dumbbell Deadlift 10 x3 sets
•Bent over rows with 7kg dumbbells 10 x3 sets.
•Wide Grip lat Pull down 12 x3 sets (raising weight on each set).
•Pull up machine 10 x3 sets lowering weight for each set.
•Standing cable push down 10 x3 sets.
•Butterfly seated machine fly, 10 x3 sets.
•FINISH WITH ABS

Core:

•Crunches 1min
•Sit ups 1min
•10 climbers x3 sets
•Bicycle crunches 1min
•10 Flutter kicks x3 sets
•10 Leg raises x3 sets
•X-UP (crisscross with opposite leg to arm) 1Min x3 sets
•Toe taps 1min x2 sets
•End with plank hold for 1min
REPEAT THIS TWICE.

My Food Plan 🥦…

I do my meal prep for the week ahead on a Sunday. I like to be prepared in advance as this stops me from going off track and picking up the bad habits of snacking.

Meal 1
•Mash potato, hot smoked salmon fillet & side of green beans.

Meal 2
•X1 chicken breast with broccoli & cauliflower rice.

Meal 3
•X1 chicken breast, uncle bens special fried rice & a little soy sauce to add flavour.

Meal 4
•Sweet potato with inside scooped out, added with diced bacon, green peppers and hommus on top.

Meal 5
•Diced chicken with diced tomato, carrots & broccoli & side of sweet potato mash.

Snack Ideas:

•Hard Boiled egg & Spinach.

•Sunbites salted popcorn.

•Rice cakes with a spoonful of peanut butter.

•Greek style yoghurt with banana slices.

•Handful of mixed nuts.

•Whey Protein shake.

•Handful of grapes.

The Importance of WATER.

Aim to drink atleast 2 litres per day and if you exercise daily you should be aiming for 3-4 litres.

Drinking plenty of water really is one of the key steps for having a healthier body and mind.

Key Benefits of water:

•Healthier Skin

•Healthier Teeth & Bones

•Healthier Joints

•Reduced Fatigue

•Improved Digestion

Vitamins are considered essential nutrients

I find the following vitamins really important and take these daily.

•Biotin- Helps your body to maximise the use of other nutrients it receives and will maintain your red blood supply. Also helps the growth of your hair, skin & nails.

The food sources it can be found in are tomatoes, lettuce and almonds.

•Iron- Good for building muscles naturally and maintaining blood.

The food sources it can be food in are oysters, liver and for vegans beans, lentils and spinach.

•Multivitamins- Ensure your body gets the vitamins and minerals it needs.

•Fish oil- Good for preventing and managing heart disease also lowers blood pressure.

This comes to the end of my fitness and food routine summed up. I was super excited about this blog as it’s something that works so well for me and I enjoy sticking to this so I wanted to share it in as much detail as I have to see if it will help others also.

If there’s anything you want to ask me or have any questions about something I haven’t mentioned just pop me an email below 😊

Lots of love,

Em x

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