🦃 Quick Pre Thanksgiving Dumbbell Fat Loss Circuit Workout

Pre Thanksgiving Dumbbell Fat Loss Circuit

3 Rounds – 4 Movements – 
40s Work – 20s Rest
Equipment Needed:
1 Set Of Dumbbells
Movements:
1. Dumbbell Curl To T Cross
2. 180 Raises to Overhead Press
3. Hurdles Over Dumbbells
4. 2 Foot Lateral Jumps Over Dumbbells
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☠️Kettlebell Fat Loss Killer☠️

Kettlebell Fat Loss Workout

Equipment Needed: 1 Kettlebell
Movements & Reps:
  • Kettlebell Swings x20
  • Kettlebell Hang Clean & Press x10 each
  • Kettlebell Lunge to Chest Press x10 each
  • Kettlebell Single Arm Swing x10 each
  • Kettlebell Hang Squat Clean x20
Aim for 3-4 rounds
Moving as quickly as possible through the set
Rest 60s after each round
*This workout, plus a lot more, will be available to track on the 1LIFE1YOU Training App. Coming 12/1*

15 Benefits Of Strength Training

15 Benefits Of Strength Training

Strength training (or weight training/ resistance training) is anything that provides your body/muscles will resistance while in movement. To, safely, load and overload muscles so it needs to adapt and get stronger.

*Quick Sidebar: Strength Training will not make you huge or bulky. That all comes down to your nutrition.*

Strength Training Benefits

1. Makes you stronger.
2. Increase metabolism. Which in turns…
3. You burn more calories (even at rest).
4. Improve bone strength, structure, and density.
5. Natural energy booster.
6. Improve mood.
7. Improve symptoms of depression.
8. Improve symptoms of anxiety.
9. Better balance.
10. Better coordination.
11. Better posture.
12. Lowers injury rates.
13. Helps control blood sugar levels (type 2 diabetes).
14. Helps decrease arthritis pain.
15. Live a longer life.

Make sure you’re adding strength training to your daily routine. Can be weights, machines, bands, or even your own bodyweight.

#1LIFE1YOU

8 Move Resistance Band Arm Workout



8 Move Resistance Band 

Arm Workout

8 Moves To Build & Tone Your Arms
Using Only A Resistance Band

Aim for 2-3 Rounds 
20s Work
10s Rest


1) Standing Bicep Curl
2) Lateral Raise
3) Front Raise
4) Single Arm Overhead Press
5) Standing Row
6) Alternate Punches
7)  Overhead Tricep Extension 
8) Kneeling Kickbacks

For the more structured workout, check out http://www.1life1you.com to find out about the online training app. Coming 12/1/18

5 Tips To Breakthrough Your Weight Loss Plateau

 
 5 Tips To Breakthrough Your Weight Loss Plateau 
1. Make sure you are actually in a weight loss plateau!
Do not just rely on the number on the scale.
 
2. Monitor ALL food & liquid intake.
I always tell people to track your food / calories / macros. Do it for a couple weeks to see exactly the amount of food you should be eating
3. Change up your fitness routine.
Take a class. Increase weights/reps. Change up how you’re running
4. More water/ Check stress / More Sleep
Slacking on any of these three can slow down your metabolism, and in turn stall your progress.
5. Do MORE work
If everything else is checked off, then you may need to do more work. Add an extra day to your training. Workout a little longer. Increase your intensity.
BONUS
Patience. Patience. Patience!
Give yourself time. You should be in this for the long haul. Constant changing of diets and fitness routines will only stall your weight loss. 

Exercising While Pregnant

 EXERCISING WHILE PREGNANT

First: Congratulations!

Second (and really why you’re here), yes you can exercise during your pregnancy.

Make sure you check with your doctor about working out while you are pregnant. As long as there are no complications, you will be able to continue your workouts.
It is recommended that you keep your normal fitness routine for as long as you feel comfortable.

If you are a runner, you can continue to run. Probably with an altered training plan. Same goes for strength training. Don’t look to max out your lifts. But, keeping up with a moderate strength plan is completely attainable.

There are studies that more active women are less likely to experience problems in later pregnancy and labor.

Doing exercises that help strengthen your core can help with possible back pain in your later stages of pregnancy.

Continuing a fitness routine will help lessen that weight gain. Some studies have it at about 7-8lbs less than those that don’t workout.

Regular exercise can help take away fluid retention and leg swelling. The more you move the better your blood flow is.

 Avoid contact sports/fitness activities. Kickboxing, MMA, Scuba Diving, Mountain Biking, Gymnastics, and a few others should be left off until after pregnancy. Stay away from sports/fitness that raises the chances of you falling.

After the first few months, avoid exercises where you are lying on your back. That position puts too much pressure on a vein that reduces blood flow.

When to dial it back:

  • fatigue
  • dizziness
  • heart palpitations (your heart pounding in your chest)
  • shortness of breath
  • pain in your back or pelvis

Again, congrats on your first, second, or 10th child! Be a positive example. Be a strong momma!

Have More Confidence In The Gym

Have More Confidence In The Gym

A ton of people have goals to lose weight / get in shape. And a ton of people go to their closest gym and sign up for a membership. But, what happens is, a lot of those people get discouraged from being in the gym for various reasons.

One of those reasons is a lack of confidence with being in that environment.

“Don’t know what to do.”
“I don’t want to look like a fool”
“Everyone in there is SOOO in shape!”

I’ve personally heard these exact quotes. So, I wanted to go over a few things you can do to help build your confidence in the gym and with working out.


Take a Tour & Ask Questions

When you first sign up for a membership, someone usually (SHOULD) takes you around the gym. This is where you ask questions, take notes. Most standard gyms are set up similarly. With Free Weights in one section, Leg Machines, here, Upper body Machine there, & Cardio Equipment over there. Even if you don’t remember it all, when you go back in, ask again!

Have a plan
Before you step into the gym to workout, you should know exactly what you want to accomplish. If you want to workout your legs, write down 4-5 exercises you want to do. Having a plan provides you focus, and takes away that “deer in headlights” look you can get when you don’t know what to do next. You can write this out yourself (with googles help) or hire someone to write out a plan for you. But, having a plan is essential.

Don’t compare yourself to others
We all fall victim to this. Looking at the guy with the huge arms or the girl with the great legs, and you start to feel self conscious about yourself. DON’T!!! The guy with the giant arms, he’s been working out for 5 years consistently. The girl, she comes in every week for the last year to workout.

Never compare your day 1 to someone else’s day 500. Only compare yourself to your past self. Have patience with yourself, and trust the process. If you’re doing what needs to be done in the gym (& kitchen), the progress will come. Trust me.

A couple other things to consider:

  • Be ok with looking like a mess
  • Be proud of your sweaty shirt
  • Celebrate when you go for a heavier weight
  • Or run a faster time
  • Buy noise resistant headphones and rock out to your favorite songs
  • With that, have your playlist ready before stepping into the gym. This small thing can save sooo much time!
  • And lastly, enjoy yourself! If a commercial gym isnt for you, find another activity that gets you moving. Trust me, there is something out there for EVERYONE. You just have to find it.