Fitness Archives - Judiths World

Fitness

August 20, 2018

Tough Mudder

December 6, 2015

The Gym – My Happy Place

July 4, 2015

Judith

Fitness, Health, Inspiration, Lifestyle

𝗖 𝗟 𝗔 𝗦 𝗦 𝗘 𝗦 𝗧 𝗛 𝗜

𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 #𝟮

Following last week's post about the benefits, let's debunk the myths about strength training today!

1️⃣ - 𝗟𝗶𝗳𝘁𝗶𝗻𝗴 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 𝘄𝗶𝗹𝗹 𝗺𝗮𝗸𝗲 𝗺𝗲 𝗯𝘂𝗹𝗸𝘆
I'm going to stop you right there! Lifting weights will not have you looking like Arnold Schwarzenegger within a few weeks, months or even years. Us women simply don't have enough testosterone to bulk up like men do. Instead, strength training will give you firm, feminine curves - especially if you keep the rest between sets super short. The less you rest between exercises the more calories you burn, creating that lean, sculpted look.

2️⃣ - 𝗜 𝗷𝘂𝘀𝘁 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗹𝗼𝘀𝗲 𝗳𝗮𝘁 𝗼𝗻 𝗺𝘆 𝗹𝗲𝗴𝘀 𝗮𝗻𝗱 𝗮𝗯𝘀
You can't train to lose fat in specific areas. Yes you can target where to build muscle, but wherever it is that you store excess fat is where you'll lose it last. For women that's usually our thighs, hips and lower abs.

3️⃣ - 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗯𝘂𝗿𝗻𝘀 𝗳𝗲𝘄𝗲𝗿 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝘁𝗵𝗮𝗻 𝗰𝗮𝗿𝗱𝗶𝗼
Wrong! Boosting your metabolism requires you to pick up the weights and increase your lean mass. The more muscle mass you have the higher your BMR - the amount of calories you burn just by staying alive. The muscles of a strength trainer burn 50% more calories than the muscles of a runner or walker.

4️⃣ - 𝗜 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗯𝗲 𝘀𝗼𝗿𝗲 𝗮𝗳𝘁𝗲𝗿 𝗲𝘃𝗲𝗿𝘆 𝘄𝗼𝗿𝗸𝗼𝘂𝘁
Nope. You will feel sore after doing a new exercise, changing the type of training you do or upping your weights or intensity. However, if you're sore after every session this can be a sign of over training and not enough recovery.

5️⃣ - 𝗬𝗼𝘂 𝗻𝗲𝗲𝗱 𝗮 𝗴𝘆𝗺
You can get yourself some weights and get started at home, there are lots of ways of increasing difficulty. However, if you want to keep progressing with the weights you're lifting, you have every right to be in that weights section!

6️⃣ - 𝗬𝗼𝘂'𝗹𝗹 𝘀𝗲𝗲 𝗿𝗲𝘀𝘂𝗹𝘁𝘀 𝗶𝗻𝘀𝘁𝗮𝗻𝘁𝗹𝘆
Although strength training is the most effective way to get leaner, firmer, stronger, it takes at least 6-8 weeks of consistent strength training to start seeing results. So stick with it!
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𝗪 𝗢 𝗥 𝗞 𝗢 𝗨 𝗧 🏋🏼‍♀️

You guys, here's a new workout for you. I thought it was about time we did a glutes and abs workout - because who doesn't want a nice bootay and sexy abs?!

Ok let's do this - double tap ❤️ get it saved 📌 and let me know how you got on in the comments below ⬇️

𝟱 𝗿𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
1️⃣ 10x eccentric squats - 4 secs on the way down
2️⃣ 10x deadlifts
3️⃣ 10x each side: reverse lunges
4️⃣ 25secs each side: side plank crunch
5️⃣ 50secs: 8x hollow hold flutter kicks & 4x single leg lifts

60secs rest between rounds.

Enjoy!
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#poweredbywhoop #thursday #dbworkout #dumbbells #fitwithjudith #motivation #abs #muscle #body #exercise #cardio #deadlift #gobletsquats #squats #lunges #glutes #fitnessmotivation #instafit #personaltrainer #getfit #personaltraining #healthylifestyle #healthylife #girlswholift #workout #onlineworkout #homeworkout #fitness

𝗖 𝗟 𝗔 𝗦 𝗦 𝗘 𝗦 𝗧 𝗛 𝗜

𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 🏋🏼‍♀️

Ladies, do you want to feel strong, confident and unstoppable? Who doesn't, right?! OK, so let's talk about lifting weights.
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Strength training has the potential to change your life. A big statement I know, but I'm done holding back, playing small and being careful with everything I say. Because that toned down version of myself doesn't serve you - and I'm here to help you become the strongest, most confident and unstoppable version of yourself!
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So most ladies I speak to when they start their training journey with me want to 'lose some weight and tone up'. Lifting weights / strength training is going to do that for you. When you lift weights you're building muscle. The more muscle mass you have, the higher your basal metabolic rate (BMR) - ie. the more calories your body continuously burns when you're just going about your day. Muscle tissue burns more calories than fat tissue does, so unless you start consuming a lot more food, your body fat % will go down. Winning.
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There are so many benefits to strength training, have a look at these:

1️⃣ Fat loss
2️⃣ Improved strength
3️⃣ Enhanced mood and reduced stress - hello post workout endorphins
4️⃣ Improved athletic performance
5️⃣ Boosted energy levels and improved sleep
6️⃣ Better balance, coordination and posture
7️⃣ Reduced risk of injury
8️⃣ Increased bone density - women's best defence against osteoporosis
9️⃣ Helps with arthritis
🔟 Reduced risk of metabolic diseases such as heart disease, type 2 diabetes, helps improve blood pressure.
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If all of the above reasons haven't convinced you just yet - lifting weights is going to have you feeling strong AF. Confident. Unstoppable. Because in each session you are going to push yourself outside your comfort zone. Every week you will be able to do a little bit more, feel tighter, your clothes with fit differently, your friends will see you changing shape and you will start showing up for yourself as the strong woman you are.
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Happy lifting ladies 🏋🏼‍♀️
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If you have any questions about strength training, pop them in the comments below 👇🏻 and I'll answer them in a post next week.

𝗪 𝗢 𝗥 𝗞 𝗢 𝗨 𝗧 🏋🏼‍♀️
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Happy Thursday my friends! Sooooo, I missed Workout Wednesday yesterday, ooooops 🙈 but don't worry - I've got an awesome workout for you today instead 💪🏻
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18min AMRAP:
1️⃣ Squat cleans x10
2️⃣ TRX rows x10
3️⃣ SA push press x10
4️⃣ Burpees x10

Keep working through these, as many rounds as possible (AMRAP) in 18mins!
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Double tap ❤️ get it saved 📌 give it a go and let me know how many rounds you got in the comments below 👇🏻
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#throwbackthursday #thursday #poweredbywhoop #kbworkout #kettlebells #fitwithjudith #motivation #abs #muscle #body #exercise #cardio #trxrow #squatcleans #burpees #pushpress #fitnessmotivation #instafit #personaltrainer #getfit #personaltraining #healthylifestyle #healthylife #girlswholift #workout #onlineworkout #homeworkout #fitness

𝗖 𝗟 𝗔 𝗦 𝗦 𝗘 𝗦 𝗧 𝗛 𝗜

𝗪 𝗢 𝗥 𝗞 𝗢 𝗨 𝗧 💪🏻 ⚡ Ha

𝗪 𝗢 𝗥 𝗞 𝗢 𝗨 𝗧 💪🏻
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Happy Workout Wednesday my friends! As always, I've prepped a workout video for you. I think you'll like this one - it's an upper body sculpt. On most exercises I've included progressions for you, so watch the whole clip to see how you can step it up if you need to.
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You'll probably notice me looking really awkward in the bicep video - I almost didn't include it 🙈.
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OK here goes: double tap ❤️ get it saved 📌 give it a go next time you're training upper body and let me know how you got on in the comments below 👇🏻
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𝟯-𝟱 𝗿𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
1️⃣ TRX rows x8-12
2️⃣ Incline press ups - press ups - diamond press ups x8-12
3️⃣ Tricep dips x8-12
4️⃣ Bicep curls - eccentric curls - ISO hold alt bicep curls x8-12
5️⃣ Half kneeling shoulder press - Z-press x8-12
6️⃣ Seated reverse flies x12-15

1min rest between sets
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𝗛𝗲𝗿𝗲 𝘀𝗼𝗺𝗲 𝗻𝗼𝘁𝗲𝘀 𝗳𝗼𝗿 𝘆𝗼𝘂:
1️⃣ TRX rows - the closer you move to the TRX / the more horizontal you are, the harder this will be. Also note the elbow variation to make it more challenging.
2️⃣ Press ups - All variations, aim with your chest first. Keep your elbows at a 45 degree angle or less from the body, don't let the elbows flare out.
3️⃣ Tricep dips - the further away your feet, eventually straightening your legs, the harder this is. Keep your back close to the bench.
4️⃣ Bicep curls - keep your elbows glued to your sides.
5️⃣ Z-press - your legs can't help you now. Sit nice and tall, engage your abs and drive up. These are hard!
6️⃣ Seated reverse flies - using your rear delts. Don't slouch and squeeze your rear delts at the top of the movement.
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#workoutwednesday #wednesday #dbworkout #upperbodysculpt #fitwithjudith #motivation #abs #muscle #body #exercise #cardio #trxrow #pressups #tricepdips #bicepcurls #zpress #fitnessmotivation #instafit #personaltrainer #getfit #personaltraining #healthylifestyle #healthylife #girlswholift #workout #onlineworkout #homeworkout #fitness

𝗖 𝗟 𝗔 𝗦 𝗦 𝗘 𝗦 𝗧 𝗛 𝗜

𝗛𝗢𝗪 𝗧𝗢 𝗚𝗘𝗧 𝗥𝗘𝗦𝗨𝗟𝗧𝗦 #𝟰

We're now getting to the end of this series of posts about 'how to get results' and I really hope you've found these helpful. I would love to hear from you in the comments below - have you been able to take this information and apply it to your training to see improved results? Drop a 💪🏻 if YES you have.

We're not done just yet though, here are a couple more pointers for you:

1️⃣ 𝗬𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗴𝗲𝘁 𝗲𝗻𝗼𝘂𝗴𝗵 𝘀𝗹𝗲𝗲𝗽
Sleep is super important when it comes to reaping the rewards of your workouts. When we sleep our body is able to recover, conserve energy and repair and build up the muscles worked during exercise. When we sleep enough, our body produces growth hormone which we need to build lean muscle and is essential for athletic recovery.

We all need to get between 7-9 hours sleep per night. If you've trained your sleep need goes up.

Personally I wear a @whoop strap to monitor my sleep and recovery, and it tells you how much sleep you need based on your exertion that day. It's amazing! I know I don't get enough sleep at night, and that will be my next challenge to tackle for sure! I just know that when I consistently get enough sleep I feel 100x more energised, stronger, happier, full of life.

2️⃣ 𝗬𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗱𝗼 𝘁𝗵𝗲 𝗿𝗶𝗴𝗵𝘁 𝘁𝘆𝗽𝗲 𝗼𝗳 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝘁𝗼 𝗮𝗰𝗵𝗶𝗲𝘃𝗲 𝘆𝗼𝘂𝗿 𝗴𝗼𝗮𝗹
First up, you need to become clear on your goal. Do you want to improve your running time, build strength, or 'tone up' ie. reduce body fat and increase muscle mass so you can see your muscles (tone)? Once decided, you then need to choose the right type of exercise to achieve that goal.

So if you want to lose weight and start seeing some muscle definition, you need to start lifting weights to build muscle mass which you will eventually see (that 'toned' look you're after). And before you say it - NO, lifting weights will not make you bulky ladies!

Likewise if you're training for a 10k run, you need to be putting in the miles actually running. With added strength training you will then improve your speed and prevent injuries.

𝗛𝗢𝗠𝗘 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 - 𝗔𝗕𝗦

And just like that it's Workout Wednesday again! So I thought, well I've not filmed an abs workout for you in a while, so here goes:

𝟰 𝗿𝗼𝘂𝗻𝗱𝘀: 𝟰𝟬𝘀𝗲𝗰𝘀 𝘄𝗼𝗿𝗸 𝟮𝟬𝘀𝗲𝗰𝘀 𝗿𝗲𝘀𝘁
1️⃣ 2x mermaids + 6x flutter kicks
2️⃣ 4x oblique sit ups + 4x crunch toe taps
3️⃣ 4x oblique mountain climbers + 8x mountain climbers

Get it saved 📌 and let me know how you got on in the comments below 👇🏻

Music: Wanna
Musician: @iksonofficial
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#workoutwednesday #wednesday #absworkout #fitwithjudith #motivation #abs #muscle #body #exercise #cardio #deadlift #situps #squats #lunges #glutebridge #fitnessmotivation #instafit #personaltrainer #getfit #personaltraining #healthylifestyle #healthylife #girlswholift #workout #onlineworkout #homeworkout #fitness

𝗖 𝗟 𝗔 𝗦 𝗦 𝗘 𝗦 𝗧 𝗛 𝗜

𝗖 𝗟 𝗔 𝗦 𝗦 𝗘 𝗦 𝗧 𝗛 𝗜 𝗦 𝗪 𝗘 𝗘 𝗞
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Happy Tuesday my loves! Another exciting week ahead, so without further ado here's my online class schedule for this week.
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Get it saved 📌 and let me know which classes you're coming to this week ⬇️
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Tues 1st @ 6.30pm – STRONGER
[1 DB or KB minimum]
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Weds 2nd @ 12.30pm - BODYWEIGHT STRENGTH
[chair, sofa or similar - no other kit required]
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Sat 29th @ 9am - SATURDAY SWEAT
[no kit required!]
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If you want to feel strong and unstoppable, click on the link in my bio, book your class and come train with me.
Remember, 𝗼𝗻𝗹𝗶𝗻𝗲 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀 𝗮𝗿𝗲 𝗻𝗼𝘄 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲 𝗳𝗼𝗿 𝟰𝟴𝗵𝗿𝘀 𝗮𝗳𝘁𝗲𝗿 𝘁𝗵𝗲 𝗹𝗶𝘃𝗲 𝘀𝗲𝘀𝘀𝗶𝗼𝗻 so you can catch up in your own time or do the session again 😜
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Have a fab week and see you in class soon 💪🏻
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#tuesday #poweredbywhoop #fitwithjudith #motivation #abs #muscle #body #exercise #cardio #fitnessmotivation #instafit #personaltrainer #getfit #personaltraining #healthylifestyle #healthyliving #healthychoices #healthylife #girlsthatlift #strongwomen #bootcamp #workout #hiit #onlineworkout #homeworkout #fitnessclasses #fitness #functionaltraining

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