Gym Training Program

I mentioned in last week's post that I had a new training program created for me by a trainer at my gym.

This is (luckily!) a free service as part of my membership which was a relief as I really don't have any more money to spend!

Anyway, I thought I'd share with you the exercises she has given me to do.

This routine isn't 'easy' but the exercises aren't complicated and can be done using weights that you have at home etc.

It's always hard having the discipline to actually get up and do the exercises but I always feel so much better once I've done them and after a week of doing this program I can already see a difference.

Image from 123RF.com

It's based on using your core muscles (as mine are pretty rubbish!) and just generally losing fat and toning up.

A lot of the exercises engage multiple muscle groups, and I'm all for multi-tasking!

For this you will need:

2 x 4kg kettle bell (or light weights)

8kg kettle bell (or heavier weight)

Optional:

Swiss ball

2kg weight

1) Warm up - I usually go on the X-trainer for 5 minutes to get my heart rate up and my body warm. You could cycle, run around the block, up and down the stairs etc to get your body ready for exercise.

2) Press ups - For my exercise I use a swiss ball, place my hands on either side and do 2 sets of 15 press ups. This is why the swiss ball is optional as it's the only exercise that you use it for.

You could do 2 sets of 15 normal press ups instead if you don't have the ball.

Image from Fitness Magazine

At the moment I lean the ball against the wall to help steady it, as the whole movement requires a lot of effort to complete the press up and keep the ball steady but you can move this away from the wall to make it harder, and also choose a smaller swiss ball to up the difficulty.

3) Kettle bell swing - This uses a 4kg kettle bell to engage the core muscles, particularly lower stomach and swing the kettle bell from between your legs so that it ends around 90 degrees in front of you.

You hold onto the top of the kettle bell with both hands and swing using your hips. You don't need to bend your knees much for this (as I started doing!) as this is not a squat movement.

Image from About.com

(Ignore the last image, you do not need to go that high! As long as the kettle bell swings out in front of you this is fine)

If you can feel this in your lower stomach muscles when your swinging then you know for sure that it's working! Do this constantly for 1 minute in between each exercise and it will help to strengthen and tone your core muscles and midriff, and at the end of the day who doesn't want that!

You could use a normal 4kg weight to do this and hold it at one end, just make sure you're holding it evenly.

4) Goblin squat - This is where the 8kg weight comes in! I use a kettle bell so that I can use the handle on it.

This exercise is pretty simple, all you need to do is hold the weight at your chest level with both hands, squat down making sure your heels are pressing into the ground and then after you've risen from the squat raise the weight above your head level to stretch your arms up.

Basically this is just a squat and press with a weight, it engages your legs, core and arms/shoulders so definitely a multi tasker!

Image from FitnessMad.com

Repeat 3)

5) Bike - Using a bike for this would be easiest as this is cardio number one of two in this program. The program set for me has you cycling at a low level for 2 minutes, then a high level for 2 minutes and repeating for a 12 minute exercise (normally levels 3 and 5).

The rpm's must also be kept above 80.

Instead at home you could do interval training as running for 2 minutes (high level) and then walking for 2 minutes for the low level.

Repeat 3)

6) Lat Pulldown - In my program I use the Lat Machine at 20kg and do 2 sets of 15 reps.

I have absolutely no idea how you're supposed to do this outside of the gym though so I'm going to suggest you leave it out if you're not at the gym!

Repeat 3)

7) Lunge and Curl - This is pretty straight forward and common exercise. Using a 4kg kettle bell/weight in each hand I lunge, raise back up and then curl up both arms.

This is repeated at 2 sets of 15 for each leg (so 60 altogether....killer on the arms!)

It helps when doing this if you breathe in on the lunge and out on the curl.

My arms BURN after doing this 60 times so that can only mean its working right?!

Repeat 3)

8) Side Plank - My biggest hate is my stomach, and so consequently it has no muscle tone and every exercise hurts! When I tried to do this initially it was a disaster and I was laughed at!

After doing it for a week however I can already complete the 2 sets on both sides without collapsing woo!

Basically for this one you need to lie on your side with your arm propping you up.

Then you need to raise your hips into the air so your body is in a straight line being held up by your elbow and feet.

Your other arm is then pointing at the ceiling and so your body is in a cross type shape.

If only this was the end!

You then need to move your arm that's in the air in a swinging motion (slowly! or you'll unbalance) towards your other armpit so that it sort of scoops underneath your body twisting as you go.

Image from 6packatSixty.blogspot

This is hard to get the hang of and needs practice to stop you wobbling all over the place.

I find watching my moving arm makes it easier and make sure that your fixed arm lines up directly below your shoulder, if it moves further away you could injure yourself.

Repeat this 10 times on each side, twice.

The first time you'll die, but the third time I did this today and I managed it, it just takes a little time.
Once you've got the hang of it you can also add in the 2kg optional weight and hold this in your moving hand....maybe one day!

Repeat 3)

9) Pilates 100 - This is a dream compare to the side plank!

Lie down on the floor with your legs bent like you would to do crunches etc.

Curl up and raise your shoulder blades off the floor by a good inch, and pulse your hands at your sides in groups of ten, counting to 100.

Image from VideoJug

I don't ever feel this but my stomach muscles shake! So I know I'm doing it right...

You could start off doing 2 sets of 10, 5 times to get to the hundred, aiming to do a full 100 in 1 go at the end.

Repeat 3)

10) X-trainer - This is my favourite exercise.

Using the interval training preset profile (i.e. the one that looks like a castle top, up down up down etc) you will need to put this on level 4 for 10 minutes, keeping you speed up to 120+ rpm's. 

You can again do whatever interval training you like, at home walking/running is the easiest.

Hope you enjoyed looking at my program!

I would love to know if any of you will be testing some of them out, they really are doable at home aside from the lat pull down.

As I've said, having done this 3 times I can already see a difference in my stomach which is great for me as I really want to get it toned up for my graduation.

I'm down to 7 weeks now, I'm hoping to lose 1lb per week but I'm not sure how possible this will be with eating so much protein!

As long as I'm burning fat I'm happy :)


I always use Pinterest for some exercise inspiration:

 

Would you try any of these exercises? Do you have your own fitness program?

I would honestly love to know so leave a comment!

L xxx

America Haul

I'm sure you probably know by know I was lucky enough to go to America at the beginning of the month. I was determined before hand to save my pennies so I could buy loads over there as so much of it is a lot cheaper. Safe to say I spent a lot!! Who can resist?!

A trip to Target cost me $270 ooops! I did get some bits for L in there too, I was gutted not to find a Ulta or Sephora as I had really wanted Real Techniques brushes and China Glaze. There is always next time and I'm really hoping to go to America again but it certainly won't be for a while.

I have to say Americans you are so lucky!! I adore Target. They have the most perfect jeggings ever and they are only $27!! They fit amazing, they hug you in and look so good. I wish I picked up more. Since being home I've order some skinny jeans from eBay and they are just as amazing. As Target don't deliver to the UK eBay is my only option. If you search Mossimo you should be able to find them! I also picked up a New York Giants T shirt. Which I love and I've worn loads since. I love casual t-shirts like this. The last clothes type thing I got was some black flip flops. These are so soft and almost velvety like.

On the plane out there I couldn't resist getting Naked 2. It was £30 and I do really love it. I use it most days. I love it so much I'm considering getting the original Naked palette too. For eyes I picked up high end products. I'd heard so many good things about YSL shocking I had to have it. But in duty free I couldn't find it so was recommend Lancome Hypnose Doll Lashes. Thank you duty free lady as I know love this. This is the best mascara EVER!!!! So worth every penny. I also picked up Givenchy Phenomeneyes. I really can't get on with this so any tips would be appreciated  When on the plane back I saw YSL shocking in the magazine and had to have it. Lucky the OH gave me some of his dollars as I'd spent mine. I prefer Lancome to the YSL but I'll do full reviews on these.

I bought quite a few different face products. I wanted to try a few Revlon ones as they are so much cheaper. I really wanted the PhotoReady Airbrush Mouse for evenings as it doesn't contain SPF so I wouldn't look like ghost in photos. I wanted more of the ColorStay foundation as I absolutely love it. I also really wanted to try the PhotoReady Primer and powder. I picked up the powder in translucent hoping I could use it for Halloween make up. I also got Mac Studio Sculpt to try as the Mac shop didn't have pro longwear in my shade. I don't love it though to be honest. Finally face wise I picked up Clinique Stay Matte as I love the face creams. 

For lips it was all about the Revlon. I tried my first lip butter in Candy Apple as so many people had raved about it. I like it but don't love it. It kind of just feels like a normal lipstick to me. I do want to try more of them though. I also got three lip stains. I got honey as I'd heard lots about it being a great colour, Cherish (I'm gutted I picked this one up by mistake, I wanted sweetheart but grabbed the wrong one) and my OH's Mum bought me a second Smitten as she borrowed mine on holiday and loved it so much she kept it ha! I also picked up two EOS lip balms as I really love these.

The YSL duty free counter also sucked me in to this beauty of a lip product. It is the Rouge Volupte. I love everything about this. The beautiful packaging, the texture of the lipstick and the pigmentation. It just glides on in one swipe and gives a beautiful finish. I have shade 27. It's an amazing coral colour.

For nails it was all about the OPI I wanted a new bottle of Nail Envy as I love that stuff and nothing compares to it for me. I also picked up a few other shades. I couldn't resist the New York Ballet Collection as it was only $11 dollars. I really love all the shade in it. I also picked up full size bottles in the shades I'm all ears (from the mini mouse collection), Altar Ego and Dating a Royal. Which I adore the name of and love the shade. (I've just noticed I picked up Red, White and Blue. I also got a Sally Hansen Diamond Strength in Glass Slipper and the Seche Vite top coat to try as it's so raved about.

How pretty is dating a royal.

I also picked myself up the shampoo and conditioner L mentioned in her haul post. I thought they'd be great for us to try and boast some brilliant moisturising properties. In the Yankee Candle shop they had a new product out called Fragrance Spheres. They are little jelly like balls that release fragrance for 45 days. This is making my bedroom smell amazing. Really hope they bring it to the UK.

My shopping didn't stop in America though, I had a parcel waiting for me when I got back from holiday. I placed an order before I left from Dainty roses as she got some new products I had to have. 

I got a cute bangle with a heart on, the two rings have love and hope engraved in (I really love how simple these are), the copy of the YSL ring, an orchid hair grip and Lisa was kind enough to send me a new bow. She regularly offers great offers.

Lastly on a trip to boots with L I just couldn't resist a few more buys.

I couldn't resist 3 for 2. The Rimmel Scandaleyes liner in Nude. Which is amazing. Models Own Nail Varnish in Snowball which is very close to the China Glaze one I featured in this weeks NOTD and the Stay Matte Concealer  I've also got acrylics on at the moment so I'm hoping this little pot will make removing them easier.

Wow that was a lot of shopping. I could have done soooooo much more. I have picked up a few amazing clothes bits which I will share soon. Primark and Oasis have some amazing pieces?

What would you get on a trip to the states? 

Love M

xxx

NOTD: Next Gold Library - Green

If you've seen our recent posts (or our tweets) you'll have seen that we were lucky enough to be invited to the Next Beauty event last week.

It was great fun and we met some lovely bloggers and chatted our way through the evening.
(Post here if you wanted to see the pictures!)

As a bonus to the night there was also an area where you could have a massage, threading or a manicure done, which I couldn't wait to have!

The poor lady was very nice and had to go through the arduous task of removing my glitter nail polish from my nails first (I had china glaze and saffron glitters piled onto the tips!) but she was lovely about it, and even complemented me on my natural nails, how nice!

Here's the colour that I chose:

It's a gorgeous bottle green shimmery colour that applied opaque in one coat, but had a second just to ensure it lasts.

The colours were all really impressive, and I'm missing this particular colour from my collection and wouldn't hesitate to go out and buy the box set as the colours in it are amazing!

Here's a photo of the Gold collection with a close up of the Nail Library on the right:

You can see the great range of colours that would be a perfect gift for all females at Christmas time!

There's a blue, green, red, purple, bright pink and some gorgeous shimmery metallics too.

This green colour also complements most skin tones as it isn't too yellow toned.

I personally couldn't stop staring at it in the lights!

The lady at the manicure station applied Seche Vite as the top coat and this kept the nail varnish on for a good 5 days before the chips started coming through.

I would definitely say this is a perfect gift for someone as Christmas, or even yourself!

It's a bargain at £10 and can be found here which is great for 9 polishes in wearable colours.

Would you pick this up as a present for family or a friend?

Do you love the range of colours?

L xxx

Review: Mac Studio Fix Fluid

I've been using this foundation for a little while now.

It was something else I picked up in America for cheaper than here in the UK.

The woman in Macy's was very nice and loved my accent so was very happy to colour match me and I picked up NW20, which by the way, is me with a tan.

Lovely!

First of all, having only bought Pro Longwear and various compacts (Studio Tech, Studio Fix and Pressed Powder) before I had no idea that the bottle wouldn't come with its own pump.

Naive you might think, but I genuinely never thought about it so obviously picked one of those up too.

I love simple packaging so Mac always hit the nail on the head for me.

A glass bottle always makes a product feel luxurious too, and as brands such as Rimmel also use them now it's almost expected.

I love how clean the bottles and pump look when they've never been used! Such a pretty photo.

(Is this the addict in me talking do you think?!)

As far as the coverage goes, I love it.

Full coverage, with a semi-matte finish this does last for a decent amount of time.

I'd say that it lasts an 8 hour day with a good primer and powder, though I think it could last longer.

I don't seem to have found the best combination yet of primer/foundation/powder for the longest lasting face.

The Studio Fix Fluid is also buildable so you can cover problem areas more effectively if you need to.

Here's some of my face with Studio Fix Fluid on:

I really like this....but I have an issue with the smell.

It's hard to describe but I just can't stand it, I was worried initially that mine was gone off or something even though I'd bought it from a reputable department store!

Ah well. 

I should also add that I'm quite lucky, I genuinely am an NW20 year round, as even though my tan has faded this foundation is still the correct colour....yay for being so pale!

Have you tried Studio Fix Fluid? What Mac foundation is your favourite?

I'd love to buy more of their foundations so let me know which one is your favourite and why!

L xxx