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Indoors or outdoors, city or suburb, it doesn’t matter where you workout, so long as you get it done! I have found myself between all 4 situations in my fitness journey, it just depends where you are and when! Lately I have spent a lot of time outdoors in the fresh air, getting some me time whilst getting a sweat on. Where I live there is a mix of suburb and city, concrete jungle stairs and tree filled streets. I find the nature filled pathways to be refreshing and naturalistic whilst the concrete foundations to be great for mixing up the cardio. Why just run pathways when you can run stairs? Take your green pathways and turn them into nature trails, take your outdoor staircases and turn them into hills – these make for great hiit training!

I am bringing you this blogpost with Suunto Spartan Trainer Wrist HR. With this watch you can choose to break free from the old and typical and burst into the new .. turn your city into your circuit. I have been running pathways at steady speed and then taking to the stairs for some hiit and plyometrics. Try jump squats, lunges, toe touches and stair sprints on your outdoor run and really mix up that routine.

Taking the Suunto Spartan Wrist HR I am able to track my heart rate between my steady state runs and my HIIT to really see how both are affecting my body, I love mixing the two up! The best thing about it is the convenience of having this function in a watch. How easy is it to wear a watch whilst exercising?! Suunto watches take it a step further, rather than just recording basic exercise you can pre select a specific exercise to get a more accurate response: i.e. I selected the running sports mode. So whether you are in the gym, running outdoors, cycling or swimming, Suunto has got you covered!

To check them out and find out more for yourself click here to visit their store now! 

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Hey guys welcome to another workout! Today i did a short yet effective back workout and here it is:

 

  1. T BAR ROWS
  • different to bent over rows to mix it up a little!
  • place a pulley type bar under the barbell, bend your knees and tilt over about 45 degrees
  • drive your elbows back and squeeze your back together when bringing the bar to your chest
  • this is a compound movement so do this as heavy as you can for 3-8 reps

 

2. LAT PULL DOWNS

  • simple movement yet so effective when done properly
  • gripping the bar handles fairly wide pull down towards your armpits and contract your lat muscles
  • aim for 10-15 reps

 

3.  STRAIGHT ARM PULL DOWNS

  • simple movement yet so effective when done properly
  • gripping the bar handles fairly wide pull down towards your stomach and contract your lat muscles
  • aim for 10-15 reps

 

4. CABLE PULLS

  • Grip the two cable handles , sit on the ground, rest your feet against the machine infront of you
  • extend right out in front and then pull with you elbows drawing the handles towards your armpits
  • aim for 10-15 reps

 

5. LOWER BACK EXTENSION

  • IE: the deadlift simulator
  • crawl into your turtle shell, keep your back flat and push the machine back keeping your arms by your side
  • 15-20 reps and you will feel this!!

 

Hey guys! So yesterday I had a glorious moment in the gym … i finally benched 50kg! This has been a goal of mine for literally months now and after many failed attempts (cannot even get the bar off my chest) i finally got it! I am so happy when this happens as it goes to show hard work, consistency and a lot of good food really does pay off eventually! Now time to hit that big plate 60kg bench press! Anyhoooo here is yesterdays chest workout!

1. BENCH PRESS:

  • 20 kg warmup reps
  • 40 kg warmup reps
  • 45 kg for 3 reps
  • 50 kg for 1 rep
  • 40 kg for 8 reps for 3 sets

2. DUMBBELL PRESS

  • 17.5 kg dumbbells for 10 reps for 3 sets

3. DUMBBELL FLY PRESS

  • 10 kg dumbbells for 12 reps for 3 sets

4. CABLE CHEST PRESS

  • Lightest weight on the machine for as many reps as possible for 3 sets

Hope you guys enjoy my workouts i post and will be sure to post weekly!!

A back workout? But why would a women want to have big manly back muscles protruding through her clothes?! Ladies, drop the attitude that weights make you bulky. Weight training is AMAZING for transforming your whole body; it builds lean tight muscles which accentuate your curves, burns fat and leaves you looking and feeling like superwomen. Honestly there is nothing more satisfying than walking into a weights room and smashing out a heavy workout. The problem in society is too much focus has been placed on starvation diets and cardio, and not enough importance placed on weight training. Most women don’t understand that weight training is how they can shape their bodies!

back workout 1

How does lifting weights make you fat?!

1. It is the driving force behind your metabolism

2. The primary source of energy for muscle is fat

and thus … The more muscle you have on your body the more fat you burn and the more calories you burn. If you have a certain amount of muscle on your body you can eat a reasonable diet without gaining weight. This is called a good metabolism … and we all want one of those!

So here is the rundown of my back workout I have been doing for several months:

1. Bent over rows: place bumper plates on a barbell, keeping your back straight and abs engaged, squat down to pick the bar up. Once in place drive the bar towards your lower stomach using your elbows to lead the way. Make sure you are squeezing those back muscles together

2. Dumbell rows: grasp a dumbell, place yourself on a bench with one hand and knee on it, pull the dumbbell up towards your hip, again driving with your elbow

3. Cable rows: using cables, sit on the floor, pull the weight towards your chest and hold for 1-2 seconds to squeeze your back muscles

4. Straight arm pull downs:  on the cables again, using a straight bar and stepping back so your arms are extended, keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs 

5. Lat pull downs: there are various ways to do these but I like using the lat pull down machine rather than cables. The machine pretty much tells you what to do but over hand grip the handles, grip wider than shoulder width and pull down so your elbows are going towards your rib cage

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