30 Day ‘Little Black Dress’ Challenge!

Squat Challenge? Done!

Now it’s time for a new challenge, and we have the perfect one for those of you who have that LBD (little black dress) hanging in the wardrobe which you look at and think ‘oh I’m not ready for that just yet’. Try this out and let us know what you think!

Those of you who are brave enough, we would love to see some before and after pictures, the best results will get posted and praised!

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Check out www.30dayfitnesschallenges.com for more!

“300″ Spartan Work Out

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Another one for the guys! If you want that six pack like Gerard Butler in the movie, see below for the work out thanks to menshealth.com!

Follow the plan below!

1. PULL UPS (25 reps)

Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length. Pull your chest to the bar, pause, and then lower your body back to the starting position.

 2. DEADLIFTS WITH 135 LBS. (50 reps)

Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible.

 3. PUSHUPS (50 reps)

Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

4. 24-INCH BOX JUMPS (50 reps)

Stand in front of a sturdy, secure box that’s high enough so that you have to jump with great effort in order to land on top of it. Your feet should be shoulder-width apart. Dip your knees. Jump up onto the box with a soft landing. Step down and reset your feet.

 5. FLOOR WIPERS (50 reps)

Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That’s one repetition.

6. SINGLE-ARM CLEAN-AND-PRESS WITH 36-LBS. KETTLEBELL (50 reps)

Stand shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip. Drive your hips and legs through the floor to bring the kettlebell up to your chest (note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement.

That’s one rep. Make sure it touches the ground before each rep. Perform 25 reps per arm.

 7. PULL UPS (25 reps)

Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length. Pull your chest to the bar, pause, and then lower your body back to the starting position.

This is the ORIGINAL work out, there are beginner and intermediate alternatives for those just starting out!

Good Luck! We’d love to see results from people trying this out!

The Busy Dad and Busy Mom Workout!

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No matter what technological advances come out to make our lives more efficient and effective, we seem to have less and less free time in our daily lives. With the daily responsibilities of being a parent, it seems nearly impossible to consistently make time for the gym. But don’t worry; there are exercises you can fit into your existing day that can be surprisingly effective. If you want to lose weight and have more defined muscles, fit the below routine into your daily schedule for 4 weeks.

The Wake and Tuck

After your alarm clock goes off, tuck your knees to your chest and wrap your arms around your knees. Now, just rock slightly from side to side. This will wake up your spine and stretch your legs a bit. After doing this stretch for about 30 seconds, straighten your legs and move them from side to side (keeping your back on the mattress). This will further loosen your back and also engage your core. Depending on how you feel, you can choose to do 10 or 15 crunches in bed.

The Doorknob Squat

This might seem silly, but it works well. For your morning routine (the time you spend in the house before you leave for work), every time you touch a doorknob do 10 squats. Personally, I touch about 6-8 doorknobs on average during my morning routine. So before I even leave for work I have already done about 60 squats, which are a powerful bodyweight exercises and a great calorie burner.

The Ab Flex

During your drive to work do at least 5 sets of 15 ab flex’s. Squeeze your abdominal muscles as though you’re trying to touch your ribs to your stomach, hold for a couple seconds, then release. Of course, it goes without saying if this exercise takes away from your attention on the road, then stop doing them.

At this point, you are arriving at work and you have already stretched your legs and back and exercised your legs and abs. The first time you do this morning routine, you might find you feel more awake than you have in a long time and more focused and attentive at work. The human body is very adaptive and responds to change well. Your body will reward you with even these subtle changes to your daily routine.

The Three Card Monte

I realize once you get to work you’re busy, but no one is too busy to take a 30 second break here and there. Grab a deck of Strength Stack 52 bodyweight fitness cards and deal three cards (called the Three Card Monte). Each card will give you an exercise that requires only your bodyweight. Three cards are just enough to get your blood flowing, keep your metabolic rate high and thus keeping your energy level up. An average workday lasts 8 hours (not including an hour for lunch). If you can focus on playing Three Card Monte once an hour you will have completed 24 exercises just during your workday. Do you realize that most people who go to the gym for an hour every day don’t do 24 exercises? You completed 24 exercises taking only a 30 second break every hour, wow!

The 10 Minute Lunchtime Battle

You know how to play War with a deck of cards right? Simply grab a friend and a deck of cards, or use your Strength Stack 52, and play a game of War. With Strength Stack 52, playing War is easy, whoever deals the lowest card number has to do both exercises on the card. If you are using a regular deck of cards, you will need to determine what exercises should be given to the person who loses the hand. After playing War for just 10 minutes you will definitely notice a heart pumping workout.

The Evening Drop

This is a fun exercise to do with your family. Assign a “keyword of the day” and don’t tell anyone. Let’s assume the keyword is dog. Now, whenever anyone in your household says the word dog, you have to drop and do 10 push-ups. The next time that word is used, do 9 push-ups, then 8 and so on. The first time you do this your kids will laugh wondering what keyword made you drop. And if your kids are normal, if they find out what that keyword is, they will use it to their full advantage.

So now you are at the end of your day, you have worked your entire body, never needed to go the gym, never needed to carry any equipment with you and didn’t need to schedule any time for a workout, yet you burned a bazillion calories and firmed every muscle in your body. Great work!

This article was written by Sergeant Michael Volkin, inventor of Strength Stack 52 fitness cards, a unique way to transform bodyweight exercises into a fun and competitive workout.

Tone Your Arms! Keep those Bingo Wings away!

bicep-curlTone Your Arms!

It’s still chilly out there right now, but that’s no excuse to hide your arms under a big woolly jumper. If you’re reluctant to bring your arms out of hiding, don’t worry – we’ve got the moves you need to start toning your triceps and biceps, right now!

The secret to honing a shapely pair of arms is to work your chest and shoulders and both your biceps and triceps evenly.

We’ve cherry-picked four moves to do just that and, by creating a small circuit using all of them, you’ll be ready to reveal awesome arms in no time. Just make sure you team this workout with healthy food choices and high-intensity cardio – you’ll need to rev up that fat burn for slim and sexy arms.

Read the full article here at womensfitness.co.uk

Exante Diet: Update

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So it’s been a few days and it has been a challenge.

“Eating 1 normal meal and replacing the rest with the Exante products has been difficult. Day 2 (didn’t even last a week) I woke up and had one of their shakes for breakfast. I chose Vanilla and mixed with 250ml of water. It didn’t taste too bad, you could just about taste the vanilla, but it tasted a little bit more of powder.

The shakes are filling…. for about an hour. I felt as though I hadn’t eaten for an entire day. I started feeling extremely light headed that eventually I had to eat something solid.

Finally after feeling like I was going to pass out at the thought of doing this for another 3 weeks, I decided that I will eat 2 meals a day, and have a shake and bar for dinner followed by a late evening snack of Cottage Cheese (it’s less fattening than eating anything else that late).

I haven’t lost any weight just yet but we will see – it’s only been a week.

Along with the meal supplements I am training everyday for at least 30 minutes. Cardio and Weight Training!”

Bojana Stozinic, Founder of TeatheredFeather.com