Exercise at home – Page 3 – Create That Body

Best Leg And Glute Exercises For Maximum Results In 7 Days

January 14, 2022

by Isabella Hawke with No Comment All Posts Coaching Exercise at home Fitness Health Vegan Wellbeing

BEST LEG AND GLUTE EXERCISES FOR MAXIMUM RESULTS IN 7 DAYS

So, you want to work your glutes and legs but don’t know what program to do or where to start?

Well, this 7-day training plan is the answer!

One of the main problems people seem to have when it comes to their glutes and legs is that they’re not working them enough. While some athletes are happy with twice-weekly leg sessions, others will be feeling frustrated about their progress if they don’t do at least three sessions weekly.

That’s where the 7-day bum and legs program come in. For 7 days a week, you’ll do 7 different exercises which can all be done at home or in any commercial gym.

To kick off each day’s session with one warm-up exercise for your hips/glutes/legs/calves, followed by four exercises for your lower body strengthening exercises, and finally a 7-minute burnout for your glutes/legs.

The 7-day training program is split into training days – each workout session should take you around 25 minutes to complete, so you can fit it in whenever you want to.

Whenever possible try to add in some variation to make it more interesting, such as using cable pulley machines or resistance bands when appropriate, changing the angles from which you do exercises, or simply doing them in a different order to keep everything fresh.

Now go ahead and tackle day the plan and stick to it for 7 days.

Warm Up

Always warm up by stretching out your leg and bum muscles before exercise.

7-minute leg burnout
7 rounds of 7 seconds left leg pulses
7 seconds right leg pulses,
7 reps per side air squats

Repeat the above 5 times without stopping between exercises.

Exercises

Pick 5 options from the list below and perform them as part of your daily workout. Mix them up, never let two consecutive days look the same.

Machine Exercises

Leg extension 15 x 3 sets (machine)
Leg curl 15 x 3 sets (machine)
Hip Thrust 15 x 3 (machine)
Leg abductor/adductor machine 15 x 3 sets

Ball/band/kettlebell/weight/bodyweight exercises

Hip internal/external rotations x 15 each side x 3 sets
Toe wiggles x 15 front raise with band/cable/dumbbell x 3 sets
Air squats x 15 reps x 3 sets
Ball Squats x 15 x 3 sets
Lunches x 15 x 3 sets
Calf stretches- 15 reps x 3 sets per leg
Glute bridge with band/cable/dumbbell 15 reps x 3 sets
15 reps x 3 sets with barbell or dumbbell Romanian deadlift with band/dumbbell/cable
15 reps x 3 sets single-leg kettlebell deadlift
Side step-ups onto bench 15 reps x 3 sets
Butt squeezes 15 bum squeezes
15 calf stretches

Stomach exercises

I always work my stomach on leg days, it makes me feel complete But you can work your stomach any day as long as you work it.

15 Ab mat sit-ups – reps per alt leg to the elbow x 6 sets
15 crunches x 6 sets
15 bicycle crunch x 6 sets
15 cobra pose 60 seconds x 3

Plank 30 seconds x 5 sets

Ab mat sit-ups crunches, bicycle crunch, twist crunches should all be done for a period of 60 seconds each and for 6 times. The cobra pose should be done 3 times.

Always warm down by stretching out your leg and bum muscles after exercise.

This is a perfect routine for your legs and bums that will deliver the best result in just 7 days. You will have to work out at least 5 times per week on a rolling rota, resting one day between each session following this program. If you are used to training, you can train every day for 7 days then have 2 days off.

Just follow this program and you are going to see results very fast!

Enjoy!

Instagram: https://www.instagram.com/isabella.hawke/

Most People Don’t Do Any Exercise At All

January 4, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Exercise at home Fitness Health Health updates Plant based food Vegan Wellbeing

HATE EXERCISE? – Most people don’t do any exercise at all.

We know that doing some form of exercise is good for you, but it’s boring and hard to stick with.

One press-up a day is the solution because it only takes 5 seconds every morning when you wake up to get started.

Once you’ve done one press up in the morning then try adding another one before bedtime too. Before long this habit will have snowballed into twenty-five presses per day which will be enough to gain momentum without being too much work.

Press-ups are the one exercise you should choose if you aren’t going to do any others. Done properly and with variation they work most muscle groups.

Give it a go and see how you get on – aim for 25 a day within 14 days. Let me know if you’re there already or are taking the challenge.

Instagram: https://www.instagram.com/isabella.hawke/

Plan Your Day the Night Before

January 1, 2022

by Isabella Hawke with No Comment All Posts Exercise at home Fitness Health Plant based food Vegan Wellbeing

Gym workouts for sculpting body after the 40s

Why Planning Your Day the Night Before Drastically Increases Your Productivity

What you do the night before matters just as much as what you do each morning. In fact, what you plan the night before makes it much more likely that you’ll actually accomplish what you are aiming for.

The problem is, people, set themselves too many to-do lists and each list is chocka-block full. How can you achieve anything if you have too much to do and don’t know where to start?

I’m a believer that journals are more effective than to-do lists.

Finish each day by writing in your journal the top 5 things that you accomplished that day, and the 1 most important thing you want to achieve the following day.

Follow this with the top 5 things you were grateful for this day.

Start each day with 15 minutes for yourself where you plan your day according to the journal entry from the night before. Enter your top 5 reasons to be grateful this day (before the day gets hold of you) then schedule your activities.

By journaling, planning, and scheduling your days you’ll find you’ll get more out of the hours in your day and your day will become full of abundance not lack.

30 days of doing effective journaling and planning will move you closer to the life you want to lead.

Doing these simple practices will surely keep you going and will keep your body in shape.

Instagram: https://www.instagram.com/isabella.hawke/

Gym workouts for sculpting body after the 40s

Gym workouts for sculpting the body after 40

December 20, 2021

by Isabella Hawke with No Comment All Posts Exercise at home Fitness Health Plant based food Vegan Wellbeing

Gym workouts for sculpting body after the 40s

Grey hair, fine lines, wrinkles low energy levels are not the only signs of ageing, there are other body changes after the 40s that needs attention too. Particularly female bodies experience slow metabolism and less calorie burn resulting in stubborn belly fat. Thus for maintaining a healthy body you need some workouts to keep your body in shape. Here I have a few workouts that will help you stay active throughout the day and will sculpt your body.

The strength training

The best option for women in their 40s is strength training as you are now at higher risk of losing muscle. If you do not put enough stress on your muscles you are likely to grow a weaker muscle eventually.

Secondly, your lean muscle mass is the most active tissue metabolically so the more muscle you lose the slower your metabolism tends to get. Which cause you weight gain.

Try lifting weights that comply with your body weight. Lifting weights should not make you out of form. A total of 8 to 10 repetitions of weight lifting should be enough to boost your strength training and help generate more lean muscle mass. Try to undergo compound exercises as they will target multiple muscle groups simultaneously. It helps you gain strength and burn most calories keeping you in good shape. Squats, pull-ups, bent-over rows, deadlifts are a few of them for you to try.

Crunches

Doing crunches on a stability ball is the greatest way to lose that stubborn belly fat additionally, it helps you form a six-pack. Yeah, you heard it right it will help you begin a six-pack if performed three to four times a week.

Cardio

Cardio exercises include a recumbent bike, trade mill, elliptical machines and walking outdoors. Brisk walking for 30 minutes a day is perfect. Use a trade mill to walk the highest incline without handles at any level you can manage for about 10 minutes.

Doing these simple practices will surely keep you going and will keep your body in shape.

Get Registered for the upcoming The Vegan & Plant-based Summit 2021

Exercise tips for looking after your body after 40

December 17, 2021

by Isabella Hawke with No Comment All Posts Coaching Dieting Exercise at home Fitness Health Health updates Plant based food Vegan Wellbeing

Exercise tips for looking after your body after 40

Gray hair, fine lines, wrinkles, and low energy levels are not the only signs of ageing, there are other body changes to look for after 40 and they are going to need some attention too.

The female body can experience a slower metabolism later in life especially during the three phases of the menopause. The menopause can lead to an imbalance in hormones which can result in a lower calorie burn leading to stubborn belly fat. So, I’m sorry ladies but to keep that belly fat away you are going to have to do some exercise. It doesn’t have to be rigorous exercise, but you do have to do some.

To maintain a healthy body you only need to do some basic workouts on a daily basis to keep your body in shape. Here I have a few basic ideas for you that will help you to stay active throughout the day without putting you through the ringer. They might even help you to sculpt your body too.

The strength training

The best exercise option for an active woman over 40 is strength training. This is because you are now at higher risk of losing muscle mass if you try to lose weight without training. As they say, if you don’t use it, you’ll lose it. This is so true and during Covid when I couldn’t train, I noticed this more than ever. I lost sooooo much muscle and it seemed to be replaced with flab overnight.

Secondly, lean muscle mass is the most active tissue metabolically so the more muscle you lose the slower your metabolism tends to get which can cause you to gain weight. It’s better to weight heavier on the scales with muscle than lighter on the scales with fat.

Lifting weights is something that you must have a desire for because if you don’t, you’ll go to the gym two or three times then stop going. Your motivation needs to be exceeded by your inspiration. Find someone you want to look like then model what they do until you get the same results. Success leaves clues.

Try a routine that pushes you and works you hard. There’s no point doing a routine that you can easily do because you won’t see progress. You need resistance to see growth in all areas of your life.

Try a routine that includes a series of compound exercises with three sets of 8-12 reps. Compound exercises target multiple muscle groups simultaneously, this is a great way to get results fast. Examples of compound exercises are Squats, pull ups, bent-over rows, and deadlifts and many more to mention here. Compound exercises can help you to gain muscle and burn lots of calories so this is good news for anyone wanting to get in or stay in shape.

Crunches

Doing crunches on a stability ball is one of the best exercises I have found to help you to lose that stubborn belly fat. Additionally, it helps you to form a six-pack as it works the whole of your abdominals. But crunches alone will not get you a six pack fast. If you are strength training the resistance you get from performing other exercises will help build your six pack too.

Cardio

Everyone hates cardio, and if you don’t you’re lucky.

Cardio exercises include the recumbent bike, treadmill, elliptical machine, cross trainer, hill walker and many more. But if you are anything like me, allergic to the cardio equipment then you’ll be pleased to know that walking outdoors is a better option. You don’t have to do anything other than take a brisk walk for 35 minutes a day to stay healthy but if you want to tone up, you’ll have to do more than just walk.

Undertaking these simple practices daily will help to keep your body healthy. If you choose to factor in outdoor exercise such as walking, running, rowing or any other outdoor activity you’ll also benefit from the mental and emotional benefits too.

Exercise along with diet and mindset is one of the best habits you can have. Without a decent exercise routine and the motivation and drive to look after yourself you won’t be in a great place physically or mentally to take good care of yourself or anyone else. Your own health is important to everyone around you.

We have 2022 coming up and Veganuary is a great place to start diet wise. Combine your improved vegan wholefoods diet with your new exercise routine and you’ll be seeing benefits in no time at all.

Looking forward to sharing more exercise tips with you soon x

Get Registered for the upcoming The Vegan & Plant-based Summit 2021

Exercise tips for looking after your body after 40

Create That Body Mindset, Plant-based Nutrition And Fitness Coaching

Easy to do at home fitness

December 13, 2021

by Isabella Hawke with No Comment All Posts Coaching Exercise at home Fitness Health Wellbeing

Are you running out of time? too lazy to hit the gym? Or are you scared to lift up that heavy gym equipment? Still, you want to stay fit with less effort at home. Here is a complete guide on how you can stay healthy with these easy to perform at-home practices. As a beginner, start with a 15-minute routine at least three times a week and achieve 30 minutes target by regular practice.

Walk

Doing a regular walk for half an hour is a great way to keep you fit. It is the easiest way to keep your body functional. It serves as a warm-up session. It is, however, beneficial to choose a hilly walk and jog instead of a slow walk. Walk helps in maintaining your body weight and you can do it any time at home without any difficulty.

Crunches

Doing crunches is the best way to keep abdominal muscles in shape. Start with 10 at a time you can repeat three sets of 10 if you wish. It primarily works on the lower back, hips and pelvis.

Stairs

Walking up and down the stairs is an excellent way to keep both the upper and lower body in motion. It keeps the leg muscles flexible and allows better blood flow that results in a healthier heart. Climbing stairs also helps in fat burning.

Bicycles

Lay down on the floor keep your hands under the head. Now place your legs up in the air and start moving them like cycling for a minute or two. This exercise can be done on a mat at home even in your living room.

Squats

Squats are a great way to strengthen bones and ligaments. And might help you lose weight as it burns calories. 12 to 15 squats can be done at a time. Squats result in toned butt and legs.

The above-mentioned exercises are ideal to follow and easy to be carried out at home to stay fit.

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Exercise tips for looking after your body after 40