1. 15 minutes Cycling: I usually cycle at a moderate pace for 8 minutes to warm up then peak for an interval of 3 minutes on the highest resistance on the bike, then back to moderate for the remaining time
2. 8-10 minutes Rowing: Level 8 out of 10, moderate pace
3. 10-15 minutes Cross Trainer: Resistance = 25
4. Leg weights using various machines: Inner thighs, glutes, quads etc also front and side lunges
5. Skipping - fast and for as long as I can (!), rest for 1 minute and repeat
6. Abs/floor work: Crunches, press ups, bicycle, sea crunches, plank etc
7. Wood chopper for 15 reps each side
8. Weights: Sometimes free weights e.g. 'skull crushers', bicep curls etc but also using various machines. Rowing like machine (not sure of the name!) but that one... 3 sets of 12 reps to work arms all over
9. Running for 10 minutes straight on level 9.5 incline 1.0, then 2 minutes on 12.0, then cool down jog on 7.5 into a walk 4.5
10. Stretch and relax!
This is my current work out when I am at the gym but I need to mix it up soon as I have been doing this for ages, bar the change up in number 8 as I am focusing on upper arms at the moment.
Your body gets used to a work out after 12 weeks, and becomes less effective so remember to change up your routine to maximise results!
Love,
S&S x
Monday, 23 September 2013
Saturday, 14 September 2013
Classic DM Exaggerating. I hope...
http://www.dailymail.co.uk/femail/article-2418552/Weekends-weak-ends-slimmers-Dieters-consume-10-000-calories-weekend.html
So I have just read the above article in the Daily Mail and I have a one word response... REALLY?!
Please tell me people don't actually have room in their tummy for all this food! I think it is true that a lot of people tend to treat themselves at the weekend, as this is often the time when after a long, hard week at work, we like to indulge a little and perhaps have some drinks or a meal out or a Sunday lunch with family/friends, but I refuse to believe that DIETERS as the article says, really go that far.
My advise for the weekend and something I have been doing for a while now, is to kick start the weekend with a good workout. Trust me you feel so much better for it.
Body Combat 10am every Saturday morning is my answer. This is even if I have been out the night before and had a glass of rose (or three) or if I have worked a late shift, I always start my weekend this way and would recommend to do so, as you can then allow yourself a nice Saturday night dinner or drinks and not feel bad about it.
Anyway, my point is, I don't agree with the extent of this article at all, but also don't think it is all that naughty to have a few treats at the weekend.... as long as you incorporate some exercise into your weekend as well and just be sensible with what you eat and your portion size.
Some exercise ideas:
A fun class first thing Saturday morning.
A long Sunday walk with Family
An early morning run to get some fresh air after 'the night before'
A bike ride with friends
Love,
S&S x
So I have just read the above article in the Daily Mail and I have a one word response... REALLY?!
Please tell me people don't actually have room in their tummy for all this food! I think it is true that a lot of people tend to treat themselves at the weekend, as this is often the time when after a long, hard week at work, we like to indulge a little and perhaps have some drinks or a meal out or a Sunday lunch with family/friends, but I refuse to believe that DIETERS as the article says, really go that far.
My advise for the weekend and something I have been doing for a while now, is to kick start the weekend with a good workout. Trust me you feel so much better for it.
Body Combat 10am every Saturday morning is my answer. This is even if I have been out the night before and had a glass of rose (or three) or if I have worked a late shift, I always start my weekend this way and would recommend to do so, as you can then allow yourself a nice Saturday night dinner or drinks and not feel bad about it.
Anyway, my point is, I don't agree with the extent of this article at all, but also don't think it is all that naughty to have a few treats at the weekend.... as long as you incorporate some exercise into your weekend as well and just be sensible with what you eat and your portion size.
Some exercise ideas:
A fun class first thing Saturday morning.
A long Sunday walk with Family
An early morning run to get some fresh air after 'the night before'
A bike ride with friends
Love,
S&S x
Thursday, 12 September 2013
Wednesday, 11 September 2013
Oh and P dot S
P.S.
In case you're wondering about the name........
Strawberries for the health/healthy eating side as I will post pictures and my own advice for healthy eating/diet etc and Squats for the fitness side!
Simples ; )
Love,
S&S x
In case you're wondering about the name........
Strawberries for the health/healthy eating side as I will post pictures and my own advice for healthy eating/diet etc and Squats for the fitness side!
Simples ; )
Love,
S&S x
Welcome to Strawberries & Squats! x
Oh hey!
I wanted to start my own health and fitness blog as I have learnt SO freakin much in the past year whilst working for a fresh food diet delivery company, along with really stepping up my own training.
As a result, I have fuelled my already existing passion for fitness and health and now find everything to do with health - healthy eating, working out, being good to your body and being your personal best really, really interesting. I figured others might too : )
I have been into sports from a very young age. I picked up my first mini tennis racquet and rather spongey ball when I was very small....about 5. I freely admit I have never been good at singing (apart from in the shower), dancing (apart from whacking out some shapes after a couple of bevvies) or playing instruments (apart from the air guitar), so luckily I was quite good at sport!!
I played for my school tennis and rounders teams and loved it, I also grew up playing and watching football with my two brothers and ended up playing after school football as well, being coached by a former professional Bournemouth player.
As I research online quite a lot about healthy eating/exercise/feeling good about yourself, I thought I would share my findings on here. Also, when I have tips, new exercises, favourite things etc I now have somewhere to put everything.
To me, being healthy is being happy and being happy is being healthy....cliche I know but I really think it's true! So stay tuned for posts and leave comments of any questions and things you want to see on my blog.
Love,
S&S x
I wanted to start my own health and fitness blog as I have learnt SO freakin much in the past year whilst working for a fresh food diet delivery company, along with really stepping up my own training.
As a result, I have fuelled my already existing passion for fitness and health and now find everything to do with health - healthy eating, working out, being good to your body and being your personal best really, really interesting. I figured others might too : )
I have been into sports from a very young age. I picked up my first mini tennis racquet and rather spongey ball when I was very small....about 5. I freely admit I have never been good at singing (apart from in the shower), dancing (apart from whacking out some shapes after a couple of bevvies) or playing instruments (apart from the air guitar), so luckily I was quite good at sport!!
I played for my school tennis and rounders teams and loved it, I also grew up playing and watching football with my two brothers and ended up playing after school football as well, being coached by a former professional Bournemouth player.
As I research online quite a lot about healthy eating/exercise/feeling good about yourself, I thought I would share my findings on here. Also, when I have tips, new exercises, favourite things etc I now have somewhere to put everything.
To me, being healthy is being happy and being happy is being healthy....cliche I know but I really think it's true! So stay tuned for posts and leave comments of any questions and things you want to see on my blog.
Love,
S&S x
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