General Fitness Articles Archives

Why Choose Yoga For Your Home Workouts?

November 10, 2016 by Emma Leave a Comment

I first got into Yoga in my late teens, when I became a keen runner & then began suffering from tight hamstrings & hips. I was the one in class who couldn’t straighten my legs, touch my toes or stay focused during relaxation! But I knew my body needed it, so I stuck with it.

Since then, my passion has grown beyond my expectations & has literally changed my life for the better. As a passionate yogi, I could write a book on the benefits of the practice, however for the sake of your time (& sanity), I’ll focus on a select few.

Releases Tension in Limbs

Often in life we hold tension in our body without even realizing we are doing so. This tension puts our body under stress, causing unnecessary pains & can often worsen our mood.

Yoga teaches you to be aware of your body & you begin to notice where you hold your tensions: neck, face, shoulders, eyes, quads – anywhere. It may not be instant, but through being aware of these tensions you can learn to gradually release.

Improves Muscle Strength

Not only do strong, toned muscles look good, they also help to protect our body from aches & pains. It has also been proven to prevent arthritis, osteoporosis & back pain.

If you’re looking for a way to shape up at home, sure you could buy an inexpensive set of adjustable dumbells for your home gym, or you could invest in a yoga mat and start adding a yoga practice to your daily routine.

Increases Flexibility

So frequently I hear the phrase: “I’m not flexible enough to do yoga.” In truth, lack of flexibility is a perfect reason to do yoga. So what if you’re the only one in the class who can’t bend forwards, backwards, or any way in fact.

By practicing yoga, your flexibility will improve & your body will thank you for it. You will start to rid of aches & pains & find everyday activities gradually become easier. Tight hamstrings can cause severe back pain & problems, tight hips can put a strain on your knees, tight shoulders can cause headaches…I could go on.

Aids Weight Loss

There are many types of yoga & some aid weight loss more than others. Fitness yoga, power yoga & anti-gravity yoga are excellent ways to enhance this weight loss.

Most yoga practices do increase your heart rate & burn calories, resulting in weight loss. Just because you’re not running around, working up a sweat, don’t think you’re not aiding your weight loss goal. You’ll also lower your risk of heart attack, improve cardiovascular conditioning & increase your endurance levels. In short: it can make you look better & improve your fitness!

Other benefits of yoga include: stabilisation of blood pressure, lifting of your mood & reduced signs of anxiety & depression, lowers your blood sugar, improves stability, posture & balance, helps keep your mind healthy & focused, helps you to sleep deeper, strengthens your immune system, maintains your central nervous system, increases lung capacity, self esteem & inner strength. The list truly is endless.

Yoga is an excellent lifestyle for any individual & it’s never too late or too early to start.

High Intensity Interval Training at Home

February 22, 2016 by Emma Leave a Comment

Use a HIIT app

Want to get better results in less time?

Without fancy gym equipment?

Then HIIT workouts could be what you are looking for.

High-Intensity Interval Training (also referred to as HIIT) is a proven way of working out that will help you burn fat, lose weight, and get stronger – especially if you aren’t scared of working up a sweat to get results.

And perhaps the best thing about HIIT workouts – you don’t need to spend hours and hours on cardio sessions if you want to start making serious changes to your body and fitness levels at home or in the gym.

What is HIIT?

High-Intensity Interval Training is a style of exercise where you alternate between a short burst of extreme effort, followed by a short rest period to catch your breath and recover.

This improves your metabolic rate by pushing your personal limits, resulting in improved fitness and therefore better weight loss.

How Can I Train HIIT at Home?

Bowflex SelectTech 552 adjustable dumbbells

Add weights for more intensity

To reap the many benefits of a HIIT workout – whether at home, outdoors, or in the gym – you need to be working out to a degree where you can no longer hold a comfortable conversation – really push yourself, knowing you’ll get your recovery time soon.

This trains your body to work anaerobically, helping you to become more efficient at producing and using energy.

This increases your body’s fat burning potential, meaning that even for up tp 24 hours after your workout, your body can still be burning fat. Just to reiterate, though, the key is pushing yourself HARD (90%) on those intervals.

Do I Need Fitness Equipment?

No you don’t need any home fitness equipment. However, if you ever want to increase the intensity, don’t up the time slots, simply add some weights, like a set of cheap adjustable dumbbells. This will make your home workout more difficult, without losing the interval benefits of a HIIT workout.

Obviously, HIIT workouts are not suitable for everybody and it’s always a good idea to check with your GP before starting any new exercise regime.

Example Home HIIT Workout

Once you get the all clear, get going. Below is a short, simple workout to get you started, where all you need is a watch and your own body.

Suggested HIIT Workout

Remember to warm up, cool down and stretch!!

45 Secs – High Knees
30 Secs – Tuck Jumps
30 Secs – RestThe Half Hour Kettlebell Workout
45 Secs – Plank30 Secs – Mountain Climber
30 Secs – Rest
45 Secs – Moving Squats
30 Secs – Jump Squats
30 Secs – Rest
45 Secs – Left Split Squat
30 Secs – Jumping Lunge
30 Secs – Rest
45 Secs – Right Split Squat
30 Secs – Jumping Lunge
30 Secs – Rest

Complete 3-5 Rounds

Good luck, enjoy and reap the benefits!

Looking to Increase Intensity?

To increase the intensity of your workout you can add some kettlebell sets, cheap adjustable dumbbells, free weights, or a suspension trainer like the Jungle Gym XT set of straps. This will allow greater results over a shorter amount of time, and will also improve your strength and muscle tone.

Now it’s time to start your first HIIT workout – good luck!

Easy Exercises for Beginners at Home or Away

January 23, 2016 by Gemma Leave a Comment

Getting fit isn’t always easy.

But it is something that most of us know that we should do.

When you look at people in the gym running at what seems to be the speed of light, you might feel as though you don’t know where to start, as you don’t think you can ever reach their standard.

The good news is that you don’t need to.

But it is something that most of us know that we should do, and when you look at people in the gym running at what seems to be the speed of light, you might feel as though you don’t know where to start, as you don’t think you can ever reach their standard. The good news is that you don’t need to

The good news is that you don’t need to worry, because there are lots of easy exercises that you can do which will help you to become much fitter. Many of them don’t even involve going anywhere near a gym, which is great for your wallet as well as being able to get you fit.

Many of them don’t even involve going anywhere near a gym, which is great for your wallet as well as being able to get you fit.

Walking

This is something that we all do every day.

But by doing more of it, we will be able to burn more calories and get fitter.

Buying a pedometer can give you an idea of how active you are.

This will then help to motivate you to do a lot more exercise and increase the distances that you walk.

You can start at a pace to suit you, and gradually build it up as you want to push yourself further.

Swimming

This is a great exercise, because the water supports your weight.

Yet the movements gently target all core muscle groups in your body.

This is an exercise that you can do at your own pace.

With the option of increasing your speed and distance as you feel ready for it.

Moving through the water can burn a lot of calories, and this is sure to help you get fit.

Bodyweight Exercises

Suspension Straps

Bodyweight exercises like push-ups and sit-ups are great.

They allow you to make the most of the weight that you have in your own body and turn it into a piece of fitness equipment.

Not only this, but you can also buy a suspension trainer, like the Jungle Gym XT for more powerful home workouts.

This will help you to make these kinds of exercises, even more effective – which is great for increasing the calories that you burn and the muscle you develop.

Your body might be the most useful piece of fitness equipment you have, so why not start using it today.

Cycling

My Home Exercise Bike

Most of us will have owned bikes as children.

But many will not fully understand just how great they can be to help us get fit as adults.

Many areas now have dedicated cycle paths. This is great news as it means that you’re able to cycle and stay safe at the same time.

You should always make sure that you have the correct equipment to cycle.

However, such as a helmet and a high visibility jacket so that you can be seen by traffic.

The best thing about this is that cycling is a mode of transport, and you could easily use your commute to work as a way to get more exercise into your day.

Whether you exercise out on the roads or at home on something like the Conquer indoor bike trainer, it’s a great way to lose weight, increase strength, and get fit.

Don’t be a Stranger to Exercise

Exercise really can be your friend, because doing it gives you the power to make the most of your body in a way that could leave you looking both fitter and healthier in the long term.

This means that you can enjoy your new fitness in many ways, and find hobbies that you can enjoy for years to come.

How to Use Your Bodyweight to Get Fit at Home

January 21, 2016 by Gemma Leave a Comment

Getting fit is something that many people want to do.

However a lot of people are under the impression that in order to get fit, you need to pay for expensive gym memberships, which is something that a lot of people just can’t afford these days.

However, this is not true. You have the chance to use the best piece of equipment that you have at home – your own body.

Why Your Bodyweight is the Best Piece of Fitness Equipment You Have

If you think about how much you weigh, the ability to lift and move that amount of weight is sure to help to improve your fitness. If you were in the gym, you might expect to be lifting a certain amount of weight on a regular basis, but the weight of your own body is more than enough to start with.

Why Bodyweight Exercises are so Effective

The main plus point of bodyweight exercises is the fact that you do not have to leave your house, or invest in any specialist equipment, in order to complete a powerful workout.

There is no timetable to when you can exercise – because everything you need is always with you. So whether you fancy working out from home, or want to make the most of the summer weather on the beach, you always have everything that you need right where you are.

What are the Best Bodyweight Exercises?

Most of us will know about push-ups and sit-ups as they are the most common bodyweight exercises as well as being the ones that the most people try to achieve. However, there are also pull-ups,

However, there are also pull-ups, squats, and planks, which are just as effective, and can help to build your fitness levels, improve your muscle tone, and lose weight.

You should always ensure that you are using the correct form when completing these types of exercises, though, because using incorrect form can lead to cause injury. You will be able to find guides online that will show you how to do it – but it can help to ask somebody to watch you complete the exercise and tell you whether you’re using the right form or not, as it can be difficult when we are unable to see what we’re doing.

How to Take Bodyweight Exercises to the Next Level

If you enjoy bodyweight exercises, but feel as though you would like a little bit more of a challenge, there are a couple of ways in which you can do this.

Suspended Push Ups

Firstly, you could invest in a suspension trainer. This gives you the chance to use your bodyweight in a fantastic core workout for great results, and you still have the option to work out in your own home with no problems. Getting hold of an affordable set of straps like the WOSS suspension trainer is a great way to level up your bodyweight exercises.

In addition to this, you could add weight to your workout. For example, if you’re doing squats, holding onto weights can make you work a little harder, giving you a more powerful workout.

Firstly, you could invest in a suspension trainer. This gives you the chance to use your bodyweight in a fantastic core workout for great results, and you still have the option to work out in your own home with no problems. In addition to this, you could add weight to your workout. For example, if you’re doing squats, holding onto weights can make you work a little harder, and it

In addition to this, you could add weight to your workout. For example, if you’re doing squats, holding onto weights can make you work a little harder, and it can therefore, have a much better effect. The weights don’t have to be professional products – things that you have around the house, such as water bottles and cans, can work just as well, and by making the most of your bodyweight, and of the items that you have in your home, you really have the chance to make a difference to your own body.

I hope this has given you some ideas on how you can get in a great workout at home with little more than your bodyweight and a few household accessories. If you have any questions about bodyweight exercises, be sure to leave a comment below.

How to Lose Belly Fat – A Guide for Women

November 9, 2015 by Jay Leave a Comment

Us women struggle with our weight all the time. With age, our body becomes not only a little sloppy but also puts on those extra kilograms a little faster. It seems that a piece of cake goes onto your hips way faster than before and it is much more difficult to get rid of the excess fat from your belly. The thing is that after you cross the magical number of 30 your body’s metabolism slows down and you need to put extra work to look like you did only a few years before.

I will not lie to you, if you want to look good, you need to work out, eat properly and lead a healthy lifestyle. I have put a little guide for you to help you with going back to (or keeping) the fabulous body you want.

Exercise

You don’t need to go to the gym, and spend money if you want to look good. You can exercise at home. Just a 15-minute workout can do wonders. Here are a couple of simple exercises you can do at home. You can do them 3 – 4 times a week, taking one-day break in between.

Half Seated Leg Circle

Sit on the floor, or a matt, with your legs fully extended, leaning back on your elbows, your fingers cupping the sides of your hips to keep your pelvis still. Keeping your lower back pressed to the ground, engage your core and lift your legs about 45 degrees. Point your toes, press your inner thighs together and, with both feet, count trace 12 counter clockwise circles. Then, do the same, but in the opposite direction.

Repeat 12 times in each direction.

Single Leg Romanian Dead Lift

Stand holding a pair of dumbbells at your sides, extend one leg behind you as you bend forward by pushing your hips back. Let the dumbbells hang towards your feet. Continue to bend forward until your extended leg and your torso form a straight line. Push your hips forward to return to start. Repeat 12 times. Change legs and repeat 12 times.

Lateral Shuffle

Stand with your feet slightly wider than shoulder-width apart and turn out 45 degrees. Bend your knees 90 degrees into a squat. Your knees need to be over your ankles. Extend your arms forwards. In that position take a step out with you right foot, keeping your knees bend in the squat position. Take one step in with your left foot to return to the start. Continue walking sideways, taking 10 steps to your right, then doing the same to your left.

Dumbbell Romanian Deadlift

Hold the dumbbells just beyond shoulder – width and let your arms hang in front of your thighs. With your back naturally arched, bend your torso until it’s parallel with the floor. Pause. Go back to the start. Repeat 12 times.

Stability Lunge

Stand with your feet shoulder–width apart and your arms at your sides. Lift your right knee bent in front of you until it’s parallel to the floor, and lift your arms up, palms facing inwards. Hold for 5 seconds, then slowly drop your right foot into a lunge. Stand and, at the same time, bring your left foot to join the right one. Keep your arms up at all times. Do 10-12 reps and then do the same with the left foot.

Jogging

I thought I would mention it, even if you need to go outside to do it. Jogging is good for almost anything. It can lift up your mood, improve blood circulation, improve your fitness level, and help you get rid of your belly fat. It is free, it is refreshing and you cannot be bored with it. Running itself won’t make your belly fat disappear, especially if you only run short distances, but you can incorporate it into your training and do it at least once a week. If you need good running shoes, check out these ultra comfortable Adidas Women’s Galaxy running shoes from Amazon.

Diet

Diet is a very important factor when you are trying to stay slim. First of all, remember this simple rule: you need to burn more calories than you consume. This doesn’t mean starving yourself. A healthy lifestyle is not about strict diets and under-eating. It is about balancing your meals and remembering what is and what is not good for you. So, here are a couple of rules.

Fiber

Eating fiber can help you with your digestion. Try to start from smaller amounts. There is a research that says that just only 10 grams per day can help with getting rid of belly fat. That’s as little as eating two small apples and a cup of green peas.

With time try to build the amount of fruit and vegetables you eat. Replace your sweet snacks with grapes, berries and salads.

Breakfast

Your first meal of the day is also your most important one. Do not skip it. There are a lot of healthy ideas you can use, like a porridge with fruit and honey, or some plain cornflakes with milk.

Protein Powder

If you exercise and try to eat healthy then protein powder is a great way to help you with getting rid of your tire. Amino acids that are included in the powder help to build muscles and burn fat.

Lean meat and fish

Your body struggles to digest some of the meat you consume, so opt for lean meat, such as chicken or turkey. Fish is great, too.

Remember: the secret to a healthy diet is not overeating, not eating burgers for every meal, not drinking sweet carbonated drinks, avoiding alcohol and eating regularly.

Equipment that Might Help

Suspension trainers are a great way to get in an effective workout anywhere, whether you’re at home, work, or on vacation. Check out our comparison of the best-selling suspension trainers that are available today.
Trimmer belt – it is very popular among those that are struggling to lose weight and don’t have that much time to exercise.
Total Gym Ab Crunch – design to firm and tone your muscles quickly and efficiently. It also comes with a useful DVD.
Core Coaster – small, handy and easy to use. It is proven to help women in their exercise regime. It combines the ab wheel sliders and assistance/resistance training.

If you need more assistance and inspiration to help you start getting in shape, be sure to check out our archive of fitness articles today.

The Five Stages of Getting in Great Shape

July 25, 2012 by Jay 2 Comments

For most people ‘getting in shape’ is a life long journey that never quite ends or has a clearly defined finishing point. The goal posts often change or get moved over time. This usually happens for two reasons: 1) you reach a goal and then realise it wasn’t all you were hoping for so you extend it a bit more or 2), you realise you set your sights too high and have to lower your ambitions slightly. So although this journey never ends there are lots of stop off points along the road where you can slow down and appreciate what you’ve gained whether that be an awesome set of guns, a 120kg bench press of just looking good naked. But in order to reach these vantage points of self-reflection there are some stages we all have to go through to get started and keeping going on the right route. Remember the first step is always the hardest so why not take it today?

Stage One: Denial

Like all bad things that happen in life getting out or shape or realising that you have gotten out of shape is often met with denial from the person who is afflicted with this soul-sapping condition. Until this stage is dealt with and your head if no longer burred in the sand you cannot move forwards towards getting back in shape and reaching your health and fitness goals. Like some other conditions that are self-inflicted, sometimes you just have to hit rock bottom before you reach a turning point and wake up and smell the coffee (with three sugars) and decide enough is enough. The day you take a look in the mirror and admit you are overweight or not in the physical condition you want to be in is the day you can start to get your life back on track. Until you truly realise where you are in terms of fitness and how you look then you can’t really move forward and get the ball rolling. While still in denial you can work out and watch what you eat but if you keep telling yourself things aren’t so bad then you won’t be motivated enough in your endeavours to really make a difference and start getting in shape properly.

How I was in Denial

The moment I realised I was out of shape was when a rotund friend of mine kindly pointed out I was beginning to develop man boobs or moobs which meant that I was no longer slim. Being slim or skinny didn’t really bother me, it was just how I was and as far as I knew, at the time, there was no way to change this. But when it became apparent that I’d crossed the line and was taking the first steps towards being fat and that I had already become skinny fat I almost instantly joined a gym for the first time in my life and started exercising regularly also for the first time in my life with a goal to losing the fat I’d started to accumulate over the past few years and more importantly make sure I didn’t put on anymore unwanted pounds.

Stage Two: Other People Trying to Discourage You

When you try to improve yourself whether it’s by joining a gym, taking a self-study course, spending more time at work to impress your managers or taking a break from unhealthy foods for a while, other people will feel threatened. Although what you are doing doesn’t directly affect them at all you can still ruffle plenty of feathers by refusing to accept the status quo and deciding to make some changes that are in your best interests and at the expense of no one else.

Why do your new positive actions cause so many problems for others? Simply because it forces other people to look at how they live their lives and what they could or should be doing to address the problem areas in their lives. It also forces some uncomfortable subjects to raised and talked about which some people would rather not be mentioned. Let’s say you are at a big family meal, Uncle Geoff is there and is looking even more overweight than ever and is starting to feel the negative aspects of all that extra weight but is still tucking into his dinner with abandon. As you have started working out and want to get in shape for your upcoming holiday you decline the offer of dessert from your host. When asked why you reply that you are trying to eat a bit more healthily at the moment this answer is met with derision from fat Uncle Geoff as he knows it is something he should be doing to turn his life around but just doesn’t have the will power. You’ve just mentioned the elephant in the room and now all eyes are on him.

But whatever forms the discouragement from your associates takes and whatever the reasons behind it are try not to let if put you off your goals and prevent you from staying focused.

How Other People Tried to Discourage Me

When I stared making more of an effort at the gym I stopped drinking as much alcohol as I did before as booze can severely hamper your progress due to reduction in testosterone, all those empty calories and the fact that it can put you off eating and training if you are suffering from a brutal hangover after a heavy night on the town. Don’t get me wrong, I didn’t stop drinking entirely but I went from four or five big nights out a week to perhaps three or four. Friends got annoyed that I could no longer be counted on for a midweek night out but in the end they understood and some of them even began cutting down how much they drank.

Stage Three: Early Results to Spur You On

When you first join the gym or start working out at home and have decided to start making some positive changes in your life you are usually full of motivation and are brimming with PMA (positive mental attitude) but after a few weeks or months this wears off and you can begin to start skipping sessions and even doubting whether the time you have invested has been worthwhile. Lots of people drop out at this point and hang up their running shoes with resignation but quiet relief that the journey is already over. If you don’t want to be one of those people that quit so early in the game then one way to make sure it doesn’t happen is to achieve some sort of early results or victories to keep you motivated and allow you to recognise all the hard work you have put in.

These victories or positive results can come in many forms and depending on what your goals are could be anything from losing 5 lbs., being able to do 30 push ups or running 5 km in 30 minutes. In order to recognise this progress you need to start taking down some key data as early as possible such as your weight, sporting prowess or my favourite motivation tip: taking some before photos to look back on and laugh at when you’ve been at it a while and no longer look like a starving refugee with a pot belly and moobs. Having meaningful data to compare whether it’s cold hard numbers or photographic evidence can help you recognise your achievements and keep you on the right road and in the direction you want to be heading.

How My Early Results Spurred Me On

When I first started training and going to the gym no one gave me this piece of excellent advice I have just shared with you so I didn’t make any notes apart from that I weighed 12 stone / 76 kg / 168 pounds and was as weak as a kitten. What spurred me on however and kept me motivated was comments from other people about the change in my physique. My friends knew I’d started going to the gym but I didn’t tell my co-workers as there seemed no need to share this information. Then one day at work someone else who was a regular gym goer commented on my new muscles and then word got around and people began asking me how long I’d been working out for and when I started going to the gym etc.

Let me be clear: I’d not turned into some muscle bound freak but had simply gone from skinny fat to looking slightly toned without anyone noticing which in some workplaces never happens despite peoples best efforts. Despite not being one to let comments go to my head and just casually laughing them off this did get me over the first hump and keep me motivated to continue going to the gym when otherwise my dedication might have begun to waiver. In fact from that point onwards I got used to the attention and against my character, I began to look forward to receiving it. Although chasing external validation and approval from others is not a road you want to go down a little bit of positive attention for doing something well is never a bad thing and let’s be honest, the second reason most people want to get in shape after feeling better about themselves is that other people won’t find them too unpleasant to look at!

You don’t have to rely on your friends, family or co-workers to encourage you, try joining up to one of the fitness, health or weight training forums and starting a progress journal where you can state your goals and record your progress while interacting with other people who share your objectives and can related to your struggle as well as provide words of encouragement and helpful tips and advice. Writing down your goals online where people can see them makes them real and the other members of the website will hold you to account which can be a great motivator. Some websites even have ‘shape-up challenges’ where people can enter to win prizes which can also help you stick to your training and diet regime as a bit of competition brings a whole new element of enthusiasm into the proceedings.

Stage Four: The Long Haul and Staying Motivated

During the honeymoon period of your new found health and fitness regime, which can last up to six months as you find your feet in the gym and get a good routine and diet sorted you should notice some positive changes in your appearance and on the scales, however once the initial burst of muscle growth and strength increases known as ‘beginner’s gains’ begin to dry up and progress slows down it can become hard to keep going. If it appears you are not making any progress towards your goals then why would you carry on?

The reality is that at this point you need to get serious about your diet and start being consistent with your exercise routine and sticking to it making sure you aren’t missing training sessions or going off-diet on a regular basis.

If you want to keep the momentum going you had in your first few months then you need to put in a new level of commitment and factor your new way of eating and your levels of activity to keep reaping the rewards. Most people who embark on a new health and fitness campaign will have given up long ago so give yourself a pat on the back for getting this far. Staying healthy and in good shape is a never rending process and requires a change in lifestyle on a permanent basis if you don’t want the gains you’ve already made to fade away. Over time working out, exercising and eating the right foods becomes second nature but until it does just hang in there and keep your eyes on the prize.

My Approach for Staying Motivated for the Long Haul

As I’ve been training for about seven years now regular exercise and being conscious of what I eat is something I think about every day. I might not be as consistent as I once was but I know what is right and what is wrong and I try to stick to the right end of the spectrum wherever possible. One thing I find that really helps to keep me motivated and kicks me into gear when I’m slacking off is looking back at holiday photos when I’ve not be in great shape.

In the photos I can tell that at the time I thought I looked OK and perhaps back then I did look OK for my goals at that time but now a few years on I can see that was not the case! This makes me realise that I probably don’t look that great now even though I’m in better shape and that I need to keep working out and trying not to eat any junk. Basically, take lots of photos whenever you get the chance so you can keep an eye on where you’ve come from but also how far you need to go!

Stage Five: Reaching your Goals and the Ever Moving Goal Posts

Part of the human condition is never being happy with your lot and in some ways it can be frustrating but in other ways it’s not so bad. If we hadn’t strived for more food, better health and improved living conditions all those years ago we wouldn’t have climbed down from the trees in search of pastures new and started the transformation from monkeys to man.

However, this means that more often than not reaching your fitness goals isn’t as satisfying and rewarding as we hoped and can even lead to a feeling of emptiness and disappointment. Sometimes the journey is really better than the destination and reaching that goal of a 100kg bench press, getting a six pack or losing those bingo wings feels more like a bump in the road than reaching the top of the mountain. Life rarely changes when personal goals are met and the only way to deal with it is to set new ones and keep going!

How I Dealt with Success Fatigue

At first the victories came thick and fast: 60kg bench press, adding 5 lbs. of lean muscle mass and with each new goal that was crossed off the list another one magically appeared in its place. When you realise that no one else really cares how much you can lift or how far you can run then the amount of importance you put on reaching targets changes and you begin to look at more open ended goals. We all need goals and targets to stay motivated, after all, dreams are just goals without a timeline. But as you get more into training and the healthy lifestyle your goals change and mine too began to mature. I stopped chasing numbers and my goals become less specific but just as important. Although my goals change from time to time they tend to be focussed around a couple of key areas:

Be fit enough to do what I need to do
Stay lean
Keep training

As you can see there are no numbers there and you could say they are all very subjective and it would be difficult to know when any of them are achieved.

My Goals Explained

When it comes to the first one on the list, ‘Be fit enough to do what I need to do’, it’s all about being fit for purpose and having enough energy to keep going all day. I’m never going to run a marathon so putting in endless hours on the treadmill isn’t necessary. My main fitness challenges at the moment are chasing after my increasingly fast toddler and making sure, in a few years’ time, I can kick a ball around with her and go on bike rides and things like that. That is what I mean by being fit enough to do what I need to do.

For number two I was going to put ‘not get fat’ but that would be focusing on the negative aspect of the goal so I switched it around to ‘Stay lean’ instead as it’s a positive phrase. This goal does what it says on the tin and is simply about keeping off the unwanted pounds that come with over indulgence. If I get a six pack along the way then so be it but now I’m into my 30s my long term goal is just to stay lean.

Finally, ‘Keep training’, simply refers to keep on keeping on. I’m no longer chasing numbers looking for a 200 kg deadlift of a 120kg bench press. When I reach those numbers I will be pleased but they are just stepping stones along the path. I As long as I ‘keep training’ in one way or another all will be well.

The End!

Phew, that was a long one: nearly 3000 words! I wonder if anyone read it all. If you did leave me a comment to let me know this keyboard workout wasn’t for nothing!

Did any of those stages resonate with you? What barriers of obstacles have you encountered on your journey?

How to Get in a Fat Burning Workout Whilst Watching TV

June 21, 2012 by Jay Leave a Comment

If your idea of a relaxing evening doesn’t involve going to the gym and pounding away on the treadmills or exercise bikes then you can still achieve your fitness goals of losing fat and getting in shape without ever setting foot in a gym or leaving the house.

In fact, even if you’d rather spend your evenings at home in front of the TV watching your favorite shows or films you can still meet your targets and burn a considerable about of calories without ever having to leave the house and tear yourself away from in front of your home entertainment center. Even if you love the outdoors and hitting the gym having the option to train at home can be a blessing when you are short on time or the weather is just too unpleasant to venture outdoors. Depending on the home fitness equipment you chose you could even get in a round or two on your favorite console game while working up a sweat.

This article aims to show you that there is more than one way to skin a cat when it comes to getting in a fat zapping workout even if you don’t have the time or the inclination to visit the gym.

Combine Watching TV with Fat Loss

If two of your goals in life are to keep up with the latest season of The Apprentice and get a beach body to be proud of then the good news is that these two goals are not mutually exclusive. This means you can achieve both goals at the same time. There are a few options to help you do this and which one you choose depends on a few key things such as:

How much space you have at home
What your budget is
How strenuous or relaxing you want your workout to be

Now, in a previous article I talked about how weight training was the best way to lose fat in the long term and get a toned, athletic physique but there is still a place for cardio training if you want to increase your fitness levels or lose fat and it makes a great accompaniment to weight training.

Weight Training While Watching TV

Not only is weight training one of the best ways to change your body as it burns fat while also getting you toned and in great shape but it is extremely easy to do at home while watching TV. In fact you don’t even need any equipment to get started with this type of training. You can get some ideas for a home workout without any equipment in this article.

Cardio Training in Front of the TV

Cardio training is an excellent way to improve your fitness levels which has great health benefits but it is also an ideal way to burn off those calories. Doing a cardio session in the evening after a hard day at work can be quite difficult to get motivated for but if you combine it with watching your favorite film or TV show then it can make it much more tolerable. If you are watching something engrossing then you might even forget you are doing any exercise at all! If you pick a show that it a set amount of time then you can workout alongside it and be sure you get your allotted amount of exercise in. Pick a 30 minute show for a quick workout and something lengthier for a more thorough workout. But what equipment do you need to get in a cardio workout in front of the TV?

The Best Home Cardio Options for a TV Workout

Most people don’t have the luxury of a spare room they can convert into a gym and even those that do often have other uses in mind for the spare room such as a study, play room or just a fun hangout for kids or adults. If the idea of having a small piece of equipment you can bring out for some front room exercise appeals to you take a look at some of these home cardio products that can help you meet your goals while also conveniently fitting into your lifestyle:

Mini Exercise Bikes

The mini exercise bike is perhaps the archetypal piece of home workout equipment for those who want to get in a home cardio session while doing something else such as working at their desk or sitting in front of the television. Due to their relatively low cost and small size they aren’t a large investment in terms of cost or space requirements and they can easily be stored away when not in use. They are very simple to operate and don’t require any setup once they have been initially assembled. This means you can quickly whip out your mini exercise bike when you decide it’s time for a workout and get straight to work without having to fiddle with any settings or additional equipment. You can either sit on your sofa or settee and place this piece of small exercise equipment in front of you or you can use it while sitting at a desk with the mini stationary bike at your feet under the desk. These mini exercise bikes can also be used to train your arms if you place them on a desk or table but for the best results we recommend you operate them with your legs but it is nice to have an extra option for your workouts. These products would make a great choice for someone who works at a desk all day and would like to burn off calories while they work as well as being perhaps the perfect accessories for a productive evening of television viewing.

The best-selling mini exercise bike is the MagneTrainer ER Mini Exercise Bike which has a great customer feedback score on amazon.com although there are cheaper options out there should you be on a budget.

Exercise Peddler

These are similar to the mini exercise bikes mentioned above but they cost less and are more basic in terms of design and features. If you really want a lightweight solution to your home cardio needs then a small exercise bike like this could be the answer to your prayers. They too can be tucked under a desk for some discrete cardio while at work or can be placed in front of you while sitting comfortably in front of the TV. There really is no limit to the number of places you can use one of these exercise peddlers, only your imagination will hold you back!

The best-selling piece of home workout equipment of this type is the Drive Medical Deluxe Folding Exercise Peddler which is currently half price on amazon and comes equipped with a digital display to let you know how long you have been exercising for, your revolution count and how many calories you have burned. It also has a large number of positive customer reviews.

While not as robust as the mini exercise bikes these peddlers cost a fraction of the price and take up hardly any space making them easy to store away and vastly more portable. If these are important considerations for you then take a look at the best-selling peddlers on amazon by clicking here now.

Mini Trampoline

When it comes to choosing a piece of home workout equipment that is fun and easy to use then a mini trampoline tops the list. You can do all sorts of exercises on these trampolines from jogging on the spot to jumping jacks and shadow boxing.

Hold a pair of adjustable dumbbells in your hands while bouncing to give your workouts an extra level of resistance and you can easily make a leisurely cardio workout a tough and challenging session.

The legs usually fold down on these mini trampolines so they can be stored away slightly easier than it may first appear but if space is limited then they might not be the best solution for you. They are pretty cheap when compared with other small exercise equipment and if you want a bit of novelty with your training then they might be just the thing for you.

To view the best-selling mini trampolines on amazon click here now.

Folding Exercise Bikes

If you want the convenience and features of a regular exercise bike but don’t have the space to devote to one then a folding exercise bike is the next best thing. The good news is they are often a lot cheaper than the regular non-folding ones so not only do you save space but you save money!

There are a number of different types and makes to choose from and there are lots of good deals to be had. There are two main varieties which are the folding recumbent bikes on which you sit down on a seat and pedal with your legs outstretched in front of you and the more conventional stationary bike design where you sit on a saddle and the pedals are positioned under the seat.

While the folding recumbent bikes are more comfortable they take up more space and tend to be more expensive.

To view the options available to you when shopping for a folding exercise bike click here now.

Which Option is Best for You?

When it comes to working out at home some approaches are better than others. For the average person with an able body I would generally always advocate following a weight training program first and foremost if their goals are to burn fat while getting toned and in great shape.

But at the end of the day it is most effective to choose an approach they you will stick to over the weeks, months and even years.

There is no point choosing the most effective fat burning method if it is not something you will enjoy doing. If it quickly becomes something you start to loathe and have to force yourself to do it won’t be long before you give up entirely. Therefore it is better to do something that is quite effective on a regular basis than something that is very effective occasionally. So with that in mind think carefully before deciding what approach you are going to apply when working out in front of the TV:

Physical Exercises without Weights such as press-ups, squats, jumping jacks and burpees.
Home Weight Training using dumbbells or kettlebells or even a mini home gym.
Home Cardio Training using jump ropes, mini exercise bikes, folding elliptical trainers or full sized exercise machines.

Whatever you think you will do the most often is the best choice to make for you!

If you are looking for some more home workout ideas check out these recent articles:

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Top Gym Motivation Tips to Help You Reach Your Goals

June 14, 2012 by Jay 2 Comments

Undoubtedly the hardest part of reaching your goals whether they are losing weight, getting fit, increasing your strength or putting on some muscle is staying motivated for long enough to keep on training or eating the right foods.

If your motivation is faltering then these fitness and gym motivation tips will help you get back on track and stay there!

There is nothing wrong with admitting your motivation isn’t currently as strong as it once was and realizing that you have a weakness is the first step in the process of eliminating that chink in your armor. So let’s get started with the top motivation tips that will ensure you get to where you want to be.

Name and Shame

If your goal is to lose weight or put on some quality muscle mass then take a photo of yourself now or find one of you looking less than flattering and pin that image up around the house. I am currently using a photo of me from a holiday a while ago on the beach with my top off looking larger than I thought I was! I’ve set this image as my computers desktop background and also printed a copy out and stuck it on the fridge. This means when I am on the computer and look at the desktop or press the alt and tabs keys to scroll through the open windows I get to see myself at my worst.

Also when I sneak off to the kitchen to grab a snack this terrible sight greets me as I am just about to open the fridge door for an illicit treat. As I am doing intermittent fasting to lose weight and put on some muscle, if I am tempted to eat outside of the allotted eating period this motivational tip usually stops me in my tracks.

Top Tip: If you’ve made good progress from when the photo was taken change it to a more recent one as you might get a false sense of confidence if you’ve come along way but still have not met your goals.

You can do the Name and Shame approach with other targets such as the weights you are lifting or the times of your runs but in my experience this one works best when you need motivation to lose weight.

If you want to take this gym motivation tip to the next level you can post the photo on Facebook or twitter for a public shaming but I don’t recommend this!

Google Image Search

Most people have some idea of how they want to look when they have reached their goals and if you need motivation to lose weight or gain some muscle then this fitness motivational tip works wonders. When you are scheduled to go to the gym but just don’t have the drive or motivation to set off simply fire up Google Image search and type in something like workout motivation for men or before and after weight loss women to bring up a whole host of great motivational photos. Don’t spend too much time trawling through them though. The idea is to act on the sudden burst of motivation and get going rather than trying to find the best ones.

Top Tip: You can download some of the best ones and compile a ‘mood board’ that is made up of your favourite motivational images. Just copy and paste the images into Word and save it or print it out for future reference.

Share Your Goals

Once you speak your goals out loud and tell other people about them they become real and take on a life of their own. At worst no one will be that interested but at least the goal has now been spoken and it will motivate you on to reach it now that other people know about it. By sharing your goals you might just get someone interested enough to keep checking on your progress to see how you are doing. Having someone on your back and keeping an eye on you can really help you stay motivated when you don’t feel like training or skipping that extra slice of cake.

Top Tip: Try and find someone to share your goal with who will ridicule you or at least tell you that you won’t make it; there is nothing like the ability to prove someone wrong to keep you going until the finish line.

Focus on the Positive Not the Negative

This might sound a bit airy fairy but it is still worth a try and keeps you in a positive state of mind which is very important. If your goal is to lose weight and no longer be fat don’t focus on how you hate being fat but focus on how great it will be when you are thinner. If you want to lift heavier weights don’t focus on how much you can lift now but focus on how much weight you want to lift. This goes for other things too. If you want more money then don’t say to yourself “I don’t want to be poor” but say “I want to be rich”. Just thinking about negative words like fat, weak or poor will put you into a negative state of mind which will zap you of your motivation. Make sure you goals are positive such as:

Have a six pack
Eat more healthier foods
Get a bikini body

Rather than negative ones such as:

Lose the belly fat
Eat less junk food
Stop being too fat for a bikini

They are still essentially the same goals but you have reworded them to become more positive and therefore more motivating.

Top Tip: Write these goals down and keep them to hand in your wallet or purse or as a screen saver on your computer.

Set Rewards

There is nothing like a bit of instant gratification to keep you on the straight and narrow and when it comes to workout motivational tips there is no exception. Set mini goals and targets such as hitting a certain weight on the scales, reaching a specific dress size or doing a set number of workouts in a week whether that means hitting the gym or working out at home. Make sure your goals are specific and that you know when they are reached and not vague targets like ‘eat healthy food this week’ ‘go to the gym as much as possible’ or ‘look good naked’. Those are all subjective and you can talk yourself into thinking you have met them when perhaps you haven’t. Keep the goals specific!

Make sure you also set realistic rewards and write them down first. Also make sure they aren’t opposed to your goals. Don’t reward ‘lose 10 pounds’ with ‘eat a family KFC bucket’. Try a reward that is more in tune with your goals like buying a new item of clothing or spending time with a friend.

Top Tip: Don’t overdo this one as you will get addicted to the treats and run out of things to reward yourself with!

Put Your Money Where Your Mouth Is

Having some money on the line is a great motivator for all sorts of goals, targets and objectives. If I told you to go to the gym every day for a year you’d probably tell me that that was impossible for you as you are far too busy and couldn’t possibly spare the time. If I told you I’d give you a million dollars if you went to the gym every day for a year you’d magically find the time. Well I’m sorry to break it to you but I’m not going to offer you any money and I don’t think anyone else will. But having a friendly bet with a friend that you can reach a certain goal should keep you motivated to lose weight or get faster, bigger or stronger. You can challenge each other to both meet a goal or you can be the only one with a goal and make it a simple bet: I bet you I can do 100 press-ups by Christmas. Again, make sure the goal is specific so there is no room for your partner to weasel their way out of it.

Top Tip: You don’t have to bet with money. Good old fashioned challenges work just as well such as eating a tin of dog food, not brushing your teeth for a week or watching Titanic.

Sign up for an Event

Find a local event that matches you goals and sign up for it. If you goal is to run faster then sign up for a running race. If you want to get toned and in shape then sign up for a wet t-shirt contest. Make sure the event or competition is related to your goal so you are working not only towards your goal but to avoiding public humiliation at the event you have registered for.

Top Tip: Get people to sponsor you so it is even harder for you to pull out as you will have to do the walk of shame around the office refunding all the money you collected because you chickened out!

Pay Someone to Motivate You

If you just can’t get yourself down the gym and these motivational tips did nothing for you and you still need motivation to lose weight or get in shape then hand over some of your hard earned cash for a personal trainer. Knowing there is someone waiting for you to arrive and will call you up when you don’t make an appearance at the gym should keep even the most unmotivated people focused on the task in hand. Plus the amount of money you will lose by not showing up will be an extra motivating factor.

Top Tip: Make sure the personal trainer doesn’t let you cancel sessions without a long notice period and that you have to do all cancellations over the phone and not by texting or emailing to make it harder to back out at the last minute.

Forget the Bad Days

Nobody is perfect and we all have off days when we just aren’t motivated enough to exercise or stick to our diets. When these days occur don’t beat yourself up about them. If you can’t get motivated just suck it up and move on. Tomorrow is another day and another chance to get closer to reaching your goals.

Don’t use this as an excuse not to workout though as you can only have so many bad days before you have a bad month, then a bad year and then…well you get the picture!

Oh and here is a final motivating word for you: while you were reading this article trying to get motivated you could’ve done your workout already so get on with it. Now!

For more motivating photos check out our Pinterest board.

Why Toned is the New Skinny

June 7, 2012 by Jay 2 Comments

In the past the main debate when it came to what type of figure you preferred or wanted to poses came down to skinny vs. curvy. Now things have changed and the new buzz on the fitness, health and fashion scenes is all to do with how toned is the new skinny. Due to this lots of people now want to know how to tone your body and this article will help explain why you might want to do this and how you can go about it.

What Does Toned Mean?

Toned vs Skinny

To clarify things before we go on it is probably a good idea to define what toned actually means in terms of body composition.

According to Wikipedia “the term toned implies leanness in the body (low levels of body fat), noticeable muscle definition and shape, but not significant muscle size (bulk).”

In other words in order to have that toned look one should have low amounts of fat, a healthy amount of muscle all over their body or at least the areas they want to look toned without going overboard and building too much muscle mass.

Whereas skinny just refers to someone with low levels of body fat, a toned person will also have a firm figure that is not just skin and bone but also contains some muscle without it being visible (unless they are tensed).

Why Being Toned is Better Than Being Skinny or Thin

There are numerous advantages to being toned over skinny and they should help you fully understand why when it comes to skinny vs. toned, toned always wins.

Toned Not Skinny

When it comes to physical appearance a toned person and a skinny person who are both fully clothed might look similar to each other when standing side by side but once parts of the body start getting revealed, whether that be from wearing a t-shirt and shorts or skirt the difference will immediately become apparent. A toned person will not have those wobbly bits that a skinny person can have. Even if you have lost a lot of fat and are now skinny it doesn’t mean your body will be firm. On the contrary it is likely that the small amount of fat you still have will now be able to move freely as you walk or move around. Building up your muscle to get that toned look will ensure you have a firm and attractive body without losing any of your feminine shape.

Another advantage of being toned is that the more muscle your body has the more calories it burns on a daily basis. You can read our page on why weight training is the best way to lose fat to get more information on this but in a nutshell “increasing muscle mass will raise metabolism, as muscle has a higher calorific usage than fat”. This means that once you get toned and get rid of that excess fat it will be easier to keep it off as your body is burning more calories than before.

Last but not least is the fact that by working out more often and getting toned you will increase your fitness levels which in turn will have a positive impact on your stamina giving you more energy throughout the day. Getting a toned body will also increase your overall strength allow you to perform better at any sports you enjoy and completing any physical tasks that present themselves to you will become much easier.

What a Toned Body Isn’t

When most people join the gym they are keen to let the gym instructors know that they don’t want to get big and muscular or put on too much muscle. This is a real concern for most women and some men and it is completely understandable why you don’t want this to happen. Well there is no need to worry in this case. Putting on lots of muscle isn’t an easy thing to do and is not something that happens overnight or even over many months or years unless you are training specifically for that purpose. Working out to get toned and working to get muscular might use the same equipment and exercises in the gym but that is where the similarities end. The fact of the matter is that getting muscular is a tough goal to achieve and is not something that will happen to you while you are trying to get toned.

The big and bulky muscular look is not what a toned body is.

How to Get a Toned Body

Deadlifts is a Great Way to Get a Toned Body

Deadlifts for a Toned Body

Now that we know what being toned is and isn’t it’s time to discuss how to get a toned body. There is no easy way or shortcuts to getting a toned body I’m afraid. It takes time, effort and hard work but it is not an impossible task by any means no matter what your starting condition or body shape is.

The long and short of it is that you will have to start working out using weights or resistance machines. Your goal here is to build muscle which will tone and firm up your body. You need to exercise all parts of your body including your legs, arms, shoulders and stomach muscles. Working just one area of your body will lead to an unbalanced physique so don’t just focus on one troublesome area you are not happy with like your bingo wings or thunder thighs. Cardio workouts can help to increase your fitness and burn off some calories but weight training should be your main focus in the gym or at home if that is where you work out. Getting a toned body while working out at home is more than achievable and can be done with just one piece of equipment.

Read our guide to kettlebell training for women to find out how easily you can get started.

Toning Myths

When it comes to understanding how to tone your body there are lots of myths and bad advice circulating about what you should and shouldn’t do. The main offender is the idea of using a light weight and doing lots of repetitions or reps. This is a very popular piece of bad advice and you will have probably heard it even if you’ve never been to a gym. To get a toned figure you need to build muscle and in order to build muscle you need to train in the correct way.

To build muscle you need to break down your muscle fibers, effectively tearing them, after which they will rebuild themselves getting stronger and bigger increasing their tone, over the few days following your workout. Doing 50 reps with a 1 kg pink dumbbell isn’t going to make that happen so step away from the brightly colored fun weights and start doing some exercises that actually challenge you and move you closer to meeting your objective. That is how to tone your body.

To get a step by step easy to follow workout head over to our Workout for Women who Want a Toned Body page.

Is Kettlebell Training Suitable for Women?

May 21, 2012 by Jay 6 Comments

Due to their origins, emanating from deepest, darkest Siberia, the kettlebell isn’t a piece of fitness equipment you would immediately associate with women trainers wanting to get in shape. But despite its core fan base this type of gym equipment is ideal for those wanting to get toned and in shape without the hassle of having to join a gym or kit out your spare room as a home gym. Even if you do train in a gym a kettlebell workout for women can make a great addition to your existing workout routine.

Kettlebells vs. Resistance Machines

As the popularity of kettlebells has grown over the recent years, they have slowly began to catch the attention of savvy female trainers who aren’t afraid to implement fitness and exercise strategies that have traditionally been the preserve of male trainers, in order to get the results they want on their own terms. If you are willing to step away from the exercise machines in your gym and pick up the harder to handle free weights then you will begin to reap rewards far beyond what the resistance machines can offer you. If you are prepared to expand your horizons in the gym beyond the Swiss ball and the hip abductor machine and start training with a kettlebell then you might just be in for a pleasant surprise.

If you are willing to step away from the exercise machines in your gym and pick up the harder to handle free weights then you will begin to reap rewards far beyond what the resistance machines can offer you. If you are prepared to expand your horizons in the gym beyond the Swiss ball and the hip abductor machine and start training with a kettlebell then you might just be in for a pleasant surprise.

If you are prepared to expand your horizons in the gym beyond the Swiss ball and the hip abductor machine and start training with a kettlebell then you might just be in for a pleasant surprise.

There is nothing wrong with resistance machines and the exercises you can perform on them but due to the way they work they can be a time-consuming option. As each exercise you perform on the machines only works one or two muscle groups you could end up spending a lot of time getting around to exercising all the areas of your body you want to tone such as they upper arms, thighs and stomach to mention just a few.

Kettlebell exercises on the other hand tend to use large portions of your body as opposed to just one muscle group such as the triceps. A basic kettlebell exercise such as the swing utilizes your legs, hips and back performing a full body workout in just one movement. Not only does this help tone up multiple muscles and areas of your body but it also burns more calories as your body is working as a whole to not only move the weight but also keep yourself stable and balanced. This is why such exercises are increasing the popularity of kettlebell workout routines for women.

These kettlebell exercises mimic the kind of workout you would get playing a sport as your whole body or at the very least, large parts of it are used. Just think of a sport you might play such as badminton, swimming or netball and you will be able to see the parallels between the workout you get when playing them and working out with a kettlebell.

As good as resistance machines are for isolating single muscle groups they can’t compete with the type of workout you get when playing a strenuous sport or working out with a kettlebell. And not only will your new workout help you get in great shape but you will be improving your body in a way that will transfer directly to whatever sport you play as you get stronger and fitter.

What are the Best Kettlebell Workout Routines for Women?

So now you know why this type of workout can be great for women trainers you might want to know what the best kettlebell workout routines for women are. Well the swing mentioned above is a great place to start as it is the core of most exercises using this type of free weight and it is relatively easy to perform in terms of technique. Just make sure you start with a light enough weight and practice on getting your form correct before moving to a heavier weight. Follow these steps to perform the swing which is a great kettlebell workout for women and men alike:

Put the kettlebell on the floor between your feet
Stand with your feet slightly wider apart than your shoulders
Keep your back straight and reach down, bending at the hips and knees to pick up the weight at the handle with both hands
Now swing the weight forward between your legs and then when it is in front of you push up, pushing your hips forward to send the weight up in front of you to about shoulder height
Keep your back straight at all times to avoid injury!

Another great exercise that works the whole body as well as improving your fitness levels with a cardio workout is the kettlebell get up. This one really focuses on your core so if you are looking to get abs of steel or at least a firm stomach then you can understand why this exercise is very often featured in kettlebell workouts for women not to mention the ever popular Jillian Michaels kettlebell workout. You can find out more in our guide to how often you should be working out with your kettlebell sets at home.

Here is how to perform the get up, a great shoulder and core exercise:

Place the kettlebell on the ground and lie down next to it so it is on the right-hand side of you
Grasp the handle of the bell with your right hand and then using your left hand also bring the weight onto your chest
Now push the weight straight up into the air in the direction of the celling with your right arm
With your right arm locked vertically stand up by first sitting up then using your other arm for support stand up, while constantly keeping your right arm extended above you
Once you are fully standing follow the steps in reverse so you are lying down again
Change arms so you are holding the bell in your left hand with your left arm outstretched to the celling

If this exercise sounds a bit complicated you might want to check out a kettlebell workout for women DVD such as the Jillian Michaels kettlebell workout found on her Shred-It With Weights offering.

From Russia with Love

So as you can see this Russian import is a great way for women to get in shape and get a powerful, dynamic workout at home or in the gym. Just familiarise yourself with one or two exercises which you can then try out at the gym or at home and then slowly add more exercises to your repertoire as you get more confident and in no time at all you will have built your own personalised kettlebell workout for women!