Muscle Toning Gym Circuit

02.22.2018 by awellpacedlife // Leave a Comment

Muscle Toning Gym Circuit

I LOVE circuit training, because 1) I’m impatient, so this works well for me 2) It prevents me from standing around waiting for my next set 3) I’m burning more calories/fat by continuously moving onto the next exercise. When I say Circuit, it means doing a bicep exercise, then moving directly to a lower body exercise, then immediately going to a back exercise, for instance. I’ve found that switching to circuit training, my body responds better to it and I have noticed more of a change than traditional weight training of doing 3-4 sets of 1 exercise with rest in between. This might not be for everyone, because all of our bodies respond differently. I also will typically switch things up on occasion, because our bodies get used to certain things and that’s where you can stop seeing changes in your physique. It’s good to switch up a routine every 5-6 weeks, so you’re always challenging your muscles & heart! Watch my muscle toning gym circuit, below.

The Breakdown:

The Circuit: Do 12-15 reps for 3 sets

Landmine Crossovers

Landmine Hand Catches

Squat with bicep curl to Shoulder Press

Behind head lateral raises

Weighted Oblique Twists

BONUS!!!

I am giving you 2 bonus exercises below that are also some of my top kinds of exercises, compound exercises. A compound exercise is doing more than one exercise in one single flowing move. For instance, the first move below is doing an upright row, moving right into a back row. The second compound move is a hammer curl, moving into a shoulder press, along with a reverse lunge.

Thank you so much for watching!

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5 Exercises That Will Work Your Entire Body

01.09.2018 by awellpacedlife // 2 Comments

5 Exercises that Work your Entire Body

There are 5 exercises that will work your entire body, and I am showing them to you below. They are moves that have been around for a while, but you might not realize just how many muscles are involved with each exercise. A lot of times, people don’t consider the secondary muscles that are involved also, so the more muscles that are engaged, the fat your body will burn, and the better shape you’ll be in! So many people get caught up in the old “I want flat abs, or bigger biceps/back/legs etc. and fail to realize that you can’t spot reduce nor can you spot tone. You have to work your entire body, for the shape to begin to take effect. Some people prefer it to be training certain muscles on certain days, and people, like myself, will find it really effective to do circuit training and hiit workouts.

Circuit training is starting with an exercise (lets say deltoid) and once completing the deltoid reps, moving on to a lower body exercise, then going to a different exercise that will target the back or other body part. Basically doing a set of exercises that will target a full body circuit. When I say a set, I typically will do 10-12 reps of each exercise for 3 rounds(or sets). Circuit training works for me, because its faster moving and I’m not standing around during a rest period. I’m impatient by nature, so this works well for me! haha It keeps me moving and burning more calories (aka fat). Then, I will follow-up with metabolic (or fat burning) h.i.i.t work. Think going as fast and hard as you can for 30 seconds, then followed by 30 seconds of rest. H.I.I.T (High Intensity Training Intervals) is one of the BEST ways to scorch fat from your body! Doing cardio for days on end is out, and h.i.i.t training is in!!!

Exercises:

Deadlifts with Overhead Press
Pushups
Burpees
Squats
Medicine Ball Slams

*Do 12-15 reps and 3-4 sets

Pants: Lululemon

Shoes: Nike

Tank: Old Navy

Water Bottle: Tervis Tumbler– (Customize it)

Watch the Video Below

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The Beginners Guide to Foam Rolling

01.03.2018 by awellpacedlife // 10 Comments

No, foam rolling isn’t a new way of cooking, nor is it a way to roll your clothes in foam, to prevent wrinkling, when you travel! Let me introduce to you, The Beginners Guide to Foam Rolling. It’s a semi-new tool and one of the most effective ways for muscle recovery and injury prevention. It’s one of the most popular ways for (SMR) self-myofascial release. For the longest time, I didn’t foam roll because I didn’t realize the benefits and because I didn’t know how to do it, quite frankly. Last year my husband got me one for Christmas and it was one of the best gifts ever. I use it every week!

The Beginners Guide to Foam Rolling

Self-myofascial release (SMR) is another term for self massage or pressure over a longer period of time with a dragging force over the muscles, causing a release in the tissue and restoring mobility in it. This is a great alternative to a therapist and a lot cheaper! Don’t get in a rush. You want to roll very slowly over the area you are focusing on. It’s best to try and hold the position for 30 seconds before rolling on. Much like a massage therapist pushes a knot out in your back, you have to apply pressure and stay on it for a while before you can knead it out.

There are several benefits to foam rolling: 1)Increased circulation-meaning you can work your muscles more efficiently when lifting 2) Decreased soreness 3) Decreased chance of injury 4) Better range of motion 5) Reduces Lactic Acid Buildup 6) Helps reduce the appearance of cellulite 7) Can help migraines

So what do you use? There are several types of foam rollers, from sizes to different intensities, and are very affordable!

Prosource sports medicine Foam Roller with grids for Deep Tissue: Just as it says, this roller has firm grids on it for a deeper massage, comes in several colors and available in 2 lengths( 13×6, or 24×6). The length is a personal preference. I prefer the longer because it is easier to roll both of my legs at the same time (for instance my quads or hamstrings or calves), but there are some people who prefer the shorter since they are easier to handle and dont take up as much room.
Luxfit Premium Extra Firm Roller– This is actually the one that I use in the 6×36″ length. Available also in 6×12 or 6×18 lengths. It’s lightweight and does the job for me. Some people really prefer the ones with the grids for a deeper massage, but they hurt me a bit, so I prefer the smooth roller.
TriggerPoint Grid Foam Roller– 13″, multi-density exterior with a hollow core and only $34.99. This is a popular one!
Muscle Roller Stick– Small enough to store anywhere and gives you the control of how much pressure to apply to your muscles, measures 18×3″ , $15.97
Tip:There are foot rollers on the market that help with plantar fasciitis, but honestly, rolling your foot over a golf ball feels just as good!

The Beginner’s Guide to Foam Rolling

Watch the video below

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Muscle Building Shoulders and Glute Workout

11.30.2017 by awellpacedlife // 2 Comments

I am endng my last post of November with an awesome muscle building shoulders and glute workout I did recently. Shoulders are one of my favorite muscle groups to work. I’m not really sure, but I just like the definition that it gives on a person’s body and with 3 deltoid groups to work, there are so many exercises you can do to work them. I typically do circuit training, because my body responds well to that way of working out. I can’t stand, waiting around at the gym, in between sets, then moving onto another exercise, etc. So my workout goes faster, I dont get bored, plus I burn more fat this way.

Muscle Building Shoulders & Glute Workout

I’ve had to take it easy here lately, due to straining my sacrum joint during a landmine move. It’s so important to have the proper posture and slight bend in your knee. Even though I always am conscious about my posture during a workout, it just goes to show if you make the wrong move one time, it can cause an injury. Thankfully, I am on the mend and was able to get in a 3 mile run before this workout. I took it slow, listened to my body, and it felt so invigorating to just get outside and move! If there’s one thing that ticks me off, it’s an injury. I do NOT like taking time off from working out. It’s my zen, it’s literally my therapy!

Shop my outfit below: These capris are one of my favorites for H.I.I.T workouts or running, and these shoes are like running on a cloud of marshmallows!!! I LOVE THEM!!!

Here’s my workout: 3 sets of 12-15 reps

Assisted Pistol Squats
Rope Face Pulls
Plate front raises and lateral raises
Plate Chest press and tricep press
Dumbell Shoulder Press
Upright rows on Smith Machine
Landmine Squats
Plate Bicep curls and overhead wrap arounds
Plate lateral raises

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19 Sure Fire Exercises To Make Your Butt Look Like A Peach

10.24.2017 by awellpacedlife // Leave a Comment

One trend that I am so happy is in style is the “peach butt” movement! Do we owe this trend to the Kardashians? I have a suspicion that we might need to give them some credit. Never before has junk in the trunk been so popular. I, frankly, am beyond thrilled, because I was blessed in that department. It’s what my momma gave me! However, we can’t all have the perky backside of a twenty-something and expect it to last forever. I’ve got 19 sure-fire exercises to make your butt look like a peach. After routinely doing these moves, myself, I’ve gone from a droopy pear to a perky peach!

19 Sure Fire Exercises to make your butt look like a peach

Of course you don’t have to do these all at once, and if you did you probably would get out of bed the next day and fall flat on your face! Choose 3 or 4 of these moves and incorporate them each workout and the shape of your butt will change in no time. If you’re just looking for better tone, then do more reps with lighter weight or no weight at all. 3 sets of 15-18 reps, but if you’re looking to grow and lift your backside, then weight up and keep it to 3 sets of 8-10 reps. I say “weight up” but just stay smart and don’t lift something that’s too heavy so that you risk injuring yourself!

A few things that I always make sure I do with each move to protect myself from injury is 1) keep a slight bend in my knees. This takes any risk of injuring your back 2) Make sure my neck is in alignment with my spine(I learned the correct way from my Chiropractor). For example: If you are doing a weighted squat, it almost is natural to lift your head up to look at yourself in the mirror, when actually you want to look a few steps in front of where your feet are 3) Choose weight that is feasible and that I can do in the amount of reps I am doing. If you go too heavy, your body positioning goes downhill and you risk major injury! If you’re at a gym, you can always ask a trainer to make sure you are doing it correctly. 4) Breathe right. Dont hold your breathe! In thru your nose and out thru your mouth.

19 Sure Fire Exercises To Make Your Butt Look Like A Peach

Weighted Squat to backward lunge
Weighted hip thrusts
Weighted split lunge w/ leg up
Jump Squats
Frog Jumps
Single Leg Glute Bridge
Rainbows
Single Leg Deadlifts
Sumo Squats
Crossover Lunges
Squat Pulses w/ Band
Seated Leg Press
Rear Leg Extensions
Squatting external thigh rotations(on machine)
Box Jumps
Step Up’s(You can also hold weights in your hands to make it more challenging)
Fire Hydrants
Heel to ceiling
sideways squat walks with band

What I’m wearing: High Impact BCG Sports bra that you can find here, This tank is similar as well as this one. Shop here for some serious great buys on Activewear! Honestly, Old Navy is where I shop a lot, as well as Athleta and Lululemon always is a great option. Here are some similar camouflage leggings and also these. If you are looking for more high waist camouflage, these are a good option. I love my Nike Pegasus 34 for running, but I find these blush colored trainers and my black pair here, a better option for more crossfit & h.i.i.t exercises. Look for a review on these two, coming SOON!!!!!

As with any change, it takes time. Be patient with yourself and allow your body to rest on some days and work hard on the other’s. Check in with your nutrition and make sure you are eating clean, eating often, drinking plenty of water, and getting enough protein that you to set yourself up for success. And NO, eating peaches wont naturally give you a peach butt……..in case you were dying to ask!