No Equipment? No Problem. (Bodyweight Exercises)

In a few weeks I’m travelling on vacation and i have been lost without to do with my new-found fitness motivation. I skip a few days of workout and completely lose all my motivation. Bringing a set of dumbbells does sound like a good idea so i have been researching body weight exercises and coming up with a travel routine to keep myself on track. I’m hoping we will do enough sightseeing that extra cardio will not be necessary.

Lunges:

No-Equipment lunges

Hip crossover:

No equipment hip-crossover V-up:

No equipment v-up abs Elbow Plank:

No Equipment Elbow Plank Mountain climbers:No Equipment Mountain Climber Reverse Crunch:No equipment reverse crunchWall sit:

No equipment wall squatDaily Workout:

Jumping jacks, squats, push ups, mountain climbers, cross crunches, high knees, knee pull ins, chair dips, leg raises.
the daily workout no equipment

Overall workout:

Side bridge, wraparound ankle touch, double step push up, push up bird day, windshield wiper, row.

no equipment workout

12 Move Exercise Routine:

Jumping jacks, wall sit, push up, crunch, step up, squat, triceps dips, plank, high knee running, lunge, push up and rotation, side plank.

No equipment full workout

30 Minute, No Gym BodyWeight Workout:

Tuck jump, push up, squat, mountain climber, triceps dip, glute bridge, jump plank, superman.

30min no gym workout

4 Moves Anywhere Workout:

Forward lunge, squat jump, push up, and bend and thrust.

anywhere workout

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Fitness Tools

First of all I want to say that I’m not normally a big fan of numbers, counting calories, and obsessively keeping tracking of everything. But everything has a use and I think they can be an effective tool if used appropriately. When starting out its hard to keep track of which foods to eat, how much of each, how much to exercise and when to stop eating and all the overwhelming details. Those are some of the tools I use/have used to figure out numbers and keep track of food and calories.ultimate goal weight scale

Basal Metabolic Rate (BMR):

Is the amount of calories you through basic body functions such as breathing. . Calories burned through normal daily activities and exercise are not calculated in that rate. The BMR should be the minimum caloric intake per day.

Resources:

BMR Calculator 

MyFitnessPal Calculator 

Caloric intake:

In order to know the amount of calories you need to consume to maintain your weight use the Harris Benedict Equation. You essentially multiply your BMR with you activity level. To lose weight decrease your caloric intake by 500 – 1000 calories depending on how much you need to lose. Do not go below 1200 calories.

Resources:

Harris Benedict Equation

Calories Weight Loss 

Target Heart Rate (THR):

Target heart rate zone is the ideal heart rate you should be achieving during exercise. It allows you to gain the benefits of exercise without putting unhealthy pressure on your organs. It is usually 60-80% of your maximum heart rate. Maximum heart rate is predicted through subtracting your age from 220.

Resources:

Pulse and Target Heart Rate

Heart Rate Monitor Iphone App 

Food Diary:

Food diaries can be a great way to start a weight loss journey. They help keep you accountable and make it easier to judge portions and calories.

Resources:

MyFitnessPal

SparkPeople 

Lose It App

Exercise and Workout How-To:

Resources:Some apps make it easier to come up with exercise routines, offer a way to track calories burned, track progress, and help keep you on track. Most of the ones I listed are phone/tablet options since they offer more flexibility when exercising.

Nike Training Club

Fitocracy

FitBit

iphone workout app

How to start Yoga?

In order to improve my balance and flexibility i decided to add yoga to my daily workout routine. Thought I would share some of the information i found while researching the topic.

Benefits of yoga:

Yoga benefits

 

Types of yoga:

This pdf by health central illustrates the different types of yoga and their benefits.

Yoga_for_starter_Infographic

Vigorous and hot yoga are the best for weight loss.

Meditation:

benefits of meditation

meditate right now

Yoga poses and sequences:

  • Make sure you warm up your muscles before starting, stretching ‘cold’ muscles can cause injury
  • Hydrate especially of you are doing hot yoga
  • Eat a snack or a meal 1 hour before you start, but make sure you are not full while practicing
  • Be aware of how it feels and if some moves are too painful

yoga sequence

yoga strike a pose yoga poses yoga sun salutations good morning yoga sequence

Poses for runners:

yoga poses for runners

What I look like doing yoga right now:

first time doing yoga

How i will hopefully look some day:

yoga pose

Resources:

Workout Gear (Wishlist)

I have been all over tumblr the last few days (follow me 🙂 ) and i have seen a lot of cute workout clothes, shoes, accessories, and tools. I have perfectly nice clothes and shoes right now, but a girls can always add to her shopping list, right? 😛 Fun neon colors are all over the place from shirt to shoes to dumbbells and yoga mats! I think treating myself to one thing at fitness/ weight loss milestones might be a great motivation. It will surely feel great to work for them. A few things on my wish list:

love pink workout outfitHandanapink yoga matfitbit

yoga gearpink workout geargaiam yoga mat dumbells

pretty in pink workout outfit

nike pro workout outfit

nike workout outfit

pink workout outfit

nike free runsgrey and pink workout outfitworkout shirtWorkout outfitsWorkout outfit

nike colored shoesyoga matsNike workout shoes

I tried finding the different pieces online. Feel free to mention any i missed, i didn’t recognize some of the brands.

Fitness Challenges 2

I decided to compile some more fitness challenges. I have enjoyed utilizing the fitness challenges I uploaded earlier this month (more fitness challenges). Somehow adding the word challenge changes my perspective on things and adds a whole nother layer of motivation which i have enjoyed.

30 Day Arm Challenge:

Push ups, planks, and chair dips

30 day arm-challenge

Continue reading

Fitness Challenges

If habits are formed in 28 days what better than a month-long fitness challenge to spark new healthy habits in our lives? the challenges are a mix of one exercise or a combination. Some are cardio, others are bodyweight exercises. Quite a few focus on abs and butts.

Jumping Jack Challenge

Start with 300 and make your way to 700 jumping jacks

Jumping Jack Challenge

30 Day Fitness Challenge

50 daily pushups, start with 50 squats and make your way up to 250, and progressive planks.

30 Day Fitness Challenge

Continue reading

Workout Programs

HIITilates_New-Year-Slimdown-Workout Thought i would talk about some of the workout programs i have tried over the last 1-2 years. Those programs are not strictly workout related as most have nutrion component, but i have not used any of them. I prefer doing my own thing nutrition wise. I personally like workout programs a lot because they provide a plan, the workouts, and someone to shout at me for the duration of the workout. I do not only follow one program as i like to mic and match and see what suits my day. Other ones i did not talk about are the BodyRockTV and the 30 day shred.

1. Blogilaties

Not a program in the traditional sense, but a great resource for those that do not want to invest in workout program. Cassey Ho provides 146 videos on her youtube channel that range from 5 minute short workouts to 30 minute full workouts. Her blog offers a lot of nutrition and fitness articles. If you sign up for the newsletter you will gain access to a monthly workout calendar.

Continue reading

Legs and Abs Workout Routines

Day 5 of my weekly strength training exercise routine is ‘Legs and Abs’ day. Here are some strength training exercise routines that target various leg and core muscles while improving overall fitness.  I will be rotating the different workout routines each week.

Lean Legs Pyramid (squats, lunges, toe touches, wall sit, jumping jacks)

Work Out Routines

Butt wortouts ( Squats, bridge, Lunge, Donkey Kick, Pistol Squat)

Exercises

Sexy leg Workout (Calf raises, sumo squat, leg raises)

legworkout1

 

Over 40 Different Abs Exercises (Plank, bicycle crunch, crunches, russian twist)

40 Abs exercises

Lunge Hop and Kick Butts

Lunge Hop Butt Kicks

Back and Biceps Workout Routines

Day 3 of my weekly strength training exercise routine is ‘Back and Biceps’ day. Here are some exercise strength training exercises that i will be rotating on those days. I will probably modify till i can build up to them.

Sculpt a Beautiful Back in 15 Minutes (Pull overs, superwomen, push up row, and lat pull down)

Superwomen

Biceps Curl

Biceps Curl

Continue reading

Chest, Shoulders and Triceps Workout Routines

Day 1 of my weekly strength training exercise routine is ‘Chest, Shoulder, and Triceps’ day. Here are some exercise strength training exercises that I will be rotating on those days. I will probably modify some such as the basic push up till i can build up to them.

Basic Push Up

Push ups

Triceps workout routine (Triceps Dips, One Arm Dumbbell Extension, Dumbbell Kickback, Overhead Triceps Dumbbell Extension)

Triceps workout routine

Continue reading

Strength Training Exercises Weekly plan

I have been focusing mainly on cardio for the last few weeks. I need to add strength training to my regular work out routine. Strength training helps maintain and boost muscle mass. It is great for weight loss and can give you the very lean shape we’re all after ;). It also helps build stronger bones which especially important to do from a young age where it has a bigger impact on the long run.

I’m going to post exercises soon for each groups, to make easier to navigate during busier weeks when i have less time to plan.

Legs, arms, abs, butt

Weekly strength training plan (Click for full size)

What you will need:

Your body weight!

Dumbbells

Exercise mat 

Resistance band 

How-to and exercise plans for each day:

Chest, shoulders, and triceps

Back and Biceps

Legs and Abs 

Work Out Routines

The less work I have to do before I work out the more likely I am to actually go through with the work out. I love seeing those work out routine images all over the Internet because the provide an instant motivation to work out and make it easy with a pre-maid work out plan. I am posting a compilation of the work-out routines I have used. Some  are specific to body part such as legs, others are more cardio or strength training, but they provide a wide variety of work-out routines.

The Drop 10 Workout

Work out routine, crunches, jumping jacks, squats, push ups

The Sexy Leg Workout

Sexy leg workout routine, squats, calf raises

Lean Legs Pyramid

Work out routine

List of Low GI (Glycemic index) Foods

I recently I wrote about low GI diets and how I am attempting to incorporate more and more low GI foods in my diet. This is a list of low GI I compiled during my research. I am better about adding some in my diet (fruit) and pretty bad with adding others (vegetables).

FRUITS

  • Apples
  • Apricots
  • Berries
  • Cherries
  • Clementines
  • Grapes
  • Grapefruit
  • Kiwi
  • Melon
  • Nectarines
  • Oranges
  • Peaches
  • Pears
  • Plums

VEGETABLES

  • Artichoke
  • Asparagus
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Eggplant
  • Green beans
  • Lettuce
  • Mushrooms
  • Okra
  • Onions
  • Peppers
  • Snow peas or sugar-snap peas
  • Spinach
  • Summer squash
  • Tomatoes
  • Turnip
  • Zucchini

DAIRY, EGGS

  • Plain yogurt, regular or 2% fat
  • Milk (1% or 2%)
  • American
  • Cheddar
  • Cottage cheese
  • Feta
  •   Mozzarella
  •   Ricotta
  •   Swiss
  •   Regular eggs or egg whites

MEAT

  •   Chicken breast
  •   Turkey breast
  •   Turkey sausage
  •   Haddock
  •   Lobster
  •   Salmon
  •   Sardines
  •   Scallops
  •   Shrimp
  •   Squid
  •   Tuna

CANNED FOODS

  •   Artichoke hearts
  •   Beans (black, pinto, garbanzo, etc.,)
  •   Fruit (unsweetened)
  •   Green chilies
  •   Olives
  •   Roasted red peppers
  •   Salmon
  •   Sardines
  •   Soup
  •   Tomatoes
  •   Tuna
  •   Water chestnuts

GRAINS

  •   Barley
  •   Brown rice
  •   Couscous (whole wheat)
  •   Millet
  •   Pasta in various shapes/sizes (prepared from dry noodle, not canned)
  •   Quinoa

BREAKFAST CEREAL

  • Oat bran
  • All-bran
  • Rolled oats
  • Special K
  • Natural Muesli
  • Porridge

WHOLE GRAIN BREAD

  •   Pumpernickel
  •   Rye
  •   Whole wheat
  • Soya and Linseed

SPREADS

  •   Almond butter
  •   Cashew butter
  •   Guacamole
  •   Hummus
  •   Peanut butter

MISCELLANEOUS

  •   Tofu, tempeh and other soy products
  •   Dried fruit
  •   Nuts (almonds, cashews, walnuts, peanuts, pistachio)
  •   Seeds (pumpkin, sunflower, sesame)

Good sources for more info:

 

 

Low GI (Glycemic Index) Diet

I am pretty bad with specific diets, but i need to change that way i eat. I was considering a low carbohydrates diet, but after some research i think a low glycemic index diet would be much more appropriate for me. I realize that carbs are part of a healthy diet, but i have a pretty unhealthy relationship with them. I can happily live my life on carbs alone! Unfortunately that is unhealthy and unsustainable.  I am currently working my way through a lot of reading and research about low GI diets.

The glycemic index provides a list of foods and rates them based on how fast they make your blood sugar rise. Since insulin resistance might be an issue for me, it makes sense to try and prevent sharp blood sugar spikes. I posted a list of low GI foods i hope to incorporate in my diet.

Resources that i am currently exploring:

Books:

Websites:

21 Day Challenge

It takes 21 days to form a habit. Every 21 days i would like to choose a health and fitness related challenge to work on.  I will try to follow my challenge for 21 days in the hopes of creating a lifestyle change instead of short term changes.Goal: Exercise everyday for 21 days:Starting date: April 7th

  • Day 1: 30mins on the treadmill
  • Day 2: 30mins on the treadmill
  • Day 3: 30mins on the treadmill + 10mins strength training (legs and butt)
  • Day 4: 30mins on the treadmill + 10mins strength training (arms and abs)
  • Day 5: 30mins on the treadmill + 10mins strength training (legs and butt)
  • Day 6:
  • Day 7:
  • Day 8:
  • Day 9:
  • Day 10:
  • Day 11:
  • Day 12:
  • Day 13:
  • Day 14:
  • Day 15:
  • Day 16:
  • Day 17:
  • Day 18:
  • Day 19:
  • Day 20:
  • Day 21:

Gluten Free Diet

The biggest trend those days seems to be the gluten-free diet. I personally know a few people that do not eat gluten due to allergies and have always seen it as a medical necessity over a weight loss solution. When ever i mention that i am try to eat low carb or low GI people assume that i plan on cutting gluten out of my diet. Right now i am avoiding bread for the most part, but i have no intentions of going gluten free. The more changes i add to my diet the harder it gets and the easier it would be to go back to bad eating habits. The minute i completely exclude something out of my diet the more i want it. Since i know a few people that avoid gluten thought i would share some things about a gluten free diets:   
What is it: A gluten free diet excludes all gluten products. Many people that maintain a gluten free diet do so due to celiac dieses or gluten sensitivities  Others feel that the diet has helped them lose weight and gain more energy.
Where is gluten found:
  • Barley (malt, malt flavoring and malt vinegar are usually made from barley)
  • Rye
  • Triticale (a cross between wheat and rye)
  • Wheat
What can i eat:
Meat, fruits, vegetables, and dairy products. Be careful of cross contamination and processed foods.
Grains:
    •  Amaranth
    • Buckwheat
    • Finger millet (Ragi)
    • Millet
    • Montina (Indian rice grass)
    • Quinoa
    • Rice
    • Sorghum
    • Tef (or teff)
    • Wild rice
    • Flax
    • Soy
Some resources if you are interested:

Random Thoughts on The Treadmill

Courtesy of Jazmincat

Courtesy of Jazmincat

I have been working out a lot more recently as part of my Good Habits Challenge and 2013 fitness goals. I usually follow along to a work-out video or follow the instructions on an app, but some days i’m really just not feeling it at all. On those days i make my way to the treadmill. It is one of the most boring exercise machines, but sometimes that is exactly what i need. It frees my mind to contemplate life . On one side of my treadmill there is a cup-holder and on the other side there is a bigger oddly shaped compartment that i never figured out what it was supposed to accommodate.  I never discovered its real purpose, but  i found something that fits perfectly. My new ipad mini fits the mysterious compartment so well you would think it was made for it – it wasn’t, the treadmill is years old.  I like to watch movies while i’m walking on the treadmill. Most of the shows i watch i mentioned in my top tv shows post plus a few more recent ones. TV shows are a great distraction, by the end of the episode i enjoyed some tv and had a workout.

Drinking Water

Courtesy of h2o2

Courtesy of h2o2

So far this week my biggest struggle has been drinking enough water! Which seems seriously ridiculous looking at my other goals. I hoping to scientists will discover that we don’t really need 2 liters (8 cups) of water per day because that seems impossible. On an average day when i’m not thinking about it i drink around 0.5 liters (2 cups)! Clearly that is not enough, but i can’t seem to drink anymore. When i put effort into meeting the goals i drink 1-1.5 liters of water. Most suggestions are for trying different flavours, but i don’t have an issue with the taste. I don’t really mind it all. Drinking a few sips of water a time completely fills me up though.

Any suggestion or tips?

Sore

I worked out yesterday morning i’m definitely feeling it today. My legs, abs, and arms are very sore. It’s weird that being slightly uncomfortable can make some one feel so accomplished. I used Nike Training Club and Fitocracy  to come up with the workout and MyFitnessPal to track my progress. I’m already dreaming of a long hot bath tonight. I did some Jillian Michael’s videos during the summer. The ones i liked were the 30 Day shred and Body Revolution. I would mix them up with some Blogilaties as well. I’m not sure if i’ll incorporate them in my current work out routine yet.

I’m doing pretty good food wise. Eating mainly healthy and staying under my calorie limit. I should have a better breakfast, but i’m pretty bad at it when university is not in session. On the water front i’m not doing so well, i had 5 glasses of water yesterday. Which, required a lot of effort. Eight glasses seems impossible at this point.

MyFitnessPal

I just created a MyFitnessPal account. It was highly recommended to me for a while and i finally decided to give it a try. I have been using SparkPeople on and off for year, it is time for a change.

My username: ForeverAsleep (Feel free to add me!)

Suggested goals based on current weight were to:

  • Consume a 1380 net calories (calories consumed – calories burned) par day
  • Carbs (190 g), Fat ( 46 g), and Protein (52 g)
  • Burn 1240 calories per week

I might post my progress on the goals a few times a month.

I downloaded their app, but haven’t really used it yet.

Initial thoughts:

  • I tried tracking my food for the day and it was very easy. They have a very large database that i thought was pretty accurate. As you add food it shows you how well you doing in relation to your goals for the day.
  • I like that you can track water consumption since that is major issue for me.
  • Tracking my exercise for the day was easy as well. I can track both cardio and strength exercises.

Life Line

Some health and fitness resources that i found useful in the past. I’ll update the list as i try new ones.

Workouts:

  • Blogilates (Youtube channel) great short workouts.

Food:

  • Wholeliving (Great recipes, i’ll try incorporate more of them in my diet)

Tracking calories and workouts:

  • SparkPeople (Used on and off for years, i do pretty well as long as i keep checking in and entering my data)
  • MyFitnessPal (I know its similar to SparkPeople, highly recommended to me. I might sign up see and check it out)

Apps:

  • Nike Training (My favourite workout app, ever!)
  • Lost it
  • Fitocracy

Time to Tie those Shoe Laces

Every single year since i turned 13 one resolution has stayed constant: exercise more, lose weight, an eat healthier. Seven years later and i haven’t come close to being successful. I will give it an honest to God try this year and see how far i get. I’m 20 i should like my best, but i don’t feel like this my best.

Current stats:

  • Height: 166cm (5″5)
  • Weight: 73kg (160lbs)
  • BMI: 26.5

Ultimate Goal:

  • Weight:  60kg (132lbs)
  • BMI: 21.8

Steps:

  • Exercise for at least 10mins a day
  • Eat some vegetables and fruit everyday
  • Drink 2 liters of water daily
  • Take my vitamins