Tag: EXERCISE

NN DAY 12 – HIIT WORKOUT

Published on by Katie morgan1 Comment

Firstly HIIT huh?? HIIT stands for High Intensity Interval Training. If you have heard the buzz surrounding it, you now that it’s a super fast, very effective way to work out. Basically HIIT involves short intense bursts of exercise with less intense moves or complete rest in between.

The reason why so many people are loving HIIT at the moment is because it is crazy efficient as you only need to spend 15-30 minutes in the gym whilst still coming out with the same if not more benefits as the usual 1 hour class.

When you turn up the intensity on your workout you are making your heart work harding as your heart rate sky rockets.

HERE IS A SIMPLE 15 MIN HIIT SESSION TO GET YOUR COVERED IN SWEAT AND FEELING AWESOME (well not during it but after I bet you will)

Now I say simple because the exercises are simple ‘to understand’ however this quick feisty workout is anything but easy. There are 5 exercises. Complete each exercise for a total on 20 seconds followed by 10 seconds of rest before moving on to exercise 2, 3, 4 and 5 etc. Rest for 90 seconds at the end of the first set (once all 5 exercises are complete) and then repeat a total of 3 rounds.

1. Squats (add small jump for the advanced)

2. Push ups

3. Kettlebell Swings (it wouldn’t be a kale and the kettlebell circuit without one. Full kettlebell workout on the blog HERE)

4. Step ups (can use a step or bench/chair 30-50cm high)

5. Plank (now that you know the correct form from Friday’s NN DAY 7 post HERE)

REST 90 seconds!!! Complete 3 rounds in total

 

Try your absolute hardest for the 20 seconds and earn your 10 second rest. The harder your push the more intense the intervals are and therefore the higher your heart rate will go burning more fat and calories. GOODLUCK!!

K

Photo source: www.sweatandoranges.com.au

NN DAY 7 – THE PLANK; IT’S HARD CORE

Published on by Katie morgan1 Comment

With summer only JUST around the corner we can’t help but dream of Tash Oakley’s amazing bod and abs! Seriously if you are not familiar with this amazing creature follow her on instagram NOW @tashoakley or just google her. You are bound to feel a huge boost of motivation that’s for sure.
BUT there is no quick fix for a tight and toned stomach. As amazing as it would be, one sit up will not give you a rock hard stomach. Nutrition has a huge impact on the way our stomach looks. If you have tried to get a six pack by doing a silly number of sit ups a day – you are not alone. Although trying to rid yourself of the muffin top by repeatedly doing sit-ups will not get you far, it will give you stronger abs under your muffin top. The truth is that fat loss comes from a whole body workout and a healthy diet, and sit ups are one of the least effective core exercises to choose from.
This is why we prefer the good old much hated plank!! It’s a hate/love relationship but this ab scorching exercise not only targets your lower and upper abs, but your thighs, glutes, shoulders, chest, biceps and back. Overall body work out in the one move? YES PLEASE!!! And the best part about it… you don’t need any equipment and it can be done anywhere. Indoors, outdoors, bedroom floor – you name it, just get planking.

HOW TO PLANK CORRECTLY
Form is the utter most important thing when it comes to exercise and resistance training. Incorrect form can lead to not only injury or strain on the body but also lack of results.
The basic plank is simple; lying on your stomach, position with your elbows bent 90 degrees with both forearms resting on the floor directly under your shoulders, shoulder width apart. Turn on your core by squeezing your stomach muscles and raise your body up onto your toes. Your feet are together with only the toes touching the floor. Your body should form a perfectly straight line from the crown of your head to your heels. Hold this position as long as you can, concentrating on keeping your abdominal and low back muscles tightened to prevent bending at the hips. Draw your belly button in towards your spine and engage your abs. Keep your back straight. Save downward dog for yoga class!! Keep your eyes on the floor roughly 50cms in front of your arms. This will help keep your neck neutral and prevent injuries. YES ugly face pulling is necessary and only means you are working HARD!!

Challenge yourself. If you are new to planking or fitness in general and don’t have a strong core start off with a 30 second time frame. Complete 30 seconds and rest (aka fall to the floor in a heap) and then repeat 2 more times. Do this little set 3 days a week or at the end of your workout and watch those abs slowly appear (obviously not all at once – good things take time)
Record your longest plank hold and store it somewhere you will remember. At the end of “Nutritional November” you can challenge yourself again and see if you are stronger and can hold that little bit longer! Remember form is the most important part about planking so as soon as you feel your hips drop and strain in your lower back – drop to your knees… or fall to the floor and rest!

FUN FACT: The world record for the longest plank is held by Chinese policeman Mao Weidong for a total of 4 hours and 26 minutes!!!! Yep and you thought 60 seconds was tough!!

K

12 TIPS TO CONQUER THE EARLY MORNING WORKOUT

Published on by Katie morganLeave a comment

Summer bodies are made in the winter… but now winter is over… have I failed or left it too late?

 Gone are the days of being a university student – flexible hours, catching up with friends, home all day long and sleeping in! Now living out of home in a city working full-time – trying to fit in a workout is tough… especially in winter!!! But gone are also the frosty winter mornings … seriously about time!! No longer -6 degrees outside and pitch black when the alarm goes off at 5.30. No more stubbing toes in search of the bathroom, blinding ourselves with the heat lights and having to carry cups of hot water out to the car to pour on the windscreen. If you were one of those incredible humans who fought the icy blackness and made it to at least one early morning gym session then good on you.

 Ever heard of the saying “summer bodies are made in the winter?” Now don’t look at this and think – well the winter is over and it’s too late to get into shape before summer so I will just give up! Another year – another 2 kilos stacked on during hibernation that you never manage to lose before Christmas? And then let me guess… your new year’s resolution is to detox, lose weight and get fit. Sound familiar? Firstly scrap those ridiculous new year’s resolutions and last-minute detox and diet fads. Your time is now and you are in training to be healthy for life. There is still plenty of time left to get ‘healthy’ before Christmas but the best part about committing to a healthy lifestyle is that is doesn’t have an end date. And to be honest who wants to work their butts off (literally) over the next 3 months and then blow out and quit as soon as Christmas hits?

For me, the idea of going to the gym in the evening after work makes me want to curl up in a ball or just get into bed. I am way too exhausted and hungry so getting my butt to the gym first thing in the morning before my brain realises what I am doing is the only option. Here are some simple tips to make getting to that early morning session a little easier. I know I need every little bit of help and encouragement that’s for sure.

  Continue reading “12 TIPS TO CONQUER THE EARLY MORNING WORKOUT” →

EATING KALE AND LIFTING KETTLEBELLS

Published on by Katie morgan4 Comments

I guess everyone has their favourite things, happy places and things that get them excited. Everyday my love for fitness, nutrition and living a healthy life is growing. I am forever stalking Instagram pages, reading and buying all the new clean lifestyle and wholefood books hitting the shelf (I will get to my faves and worthwhile buys another time) and researching about what it is that makes our body function at its best.

So… why eat kale and lift kettlebells?

Continue reading “EATING KALE AND LIFTING KETTLEBELLS” →