Tag Archives: cardio

Wow #8

Wow#8 is a total body workout. All you will need is your body and a little determination!

This workout is a circuit meaning we are going from one exercise to the next with minimum rest.

Warm up:
10 inch worms
10 push ups
10 burpees
X2-3

Walking planks. (20)
Mountain climbers (50)
Push ups (15)
Toe reachers (30)
90 degree crunch (25)
Single leg touch down (15 each side)
Squat jumps (20)
Calf raises (20)
Jumping jacks (50)

1:00 rest the Repeat x2-4 times

*Take a 5 minute cool down walk

Beginners: do push ups on your knees and if you need to during the toe reachers reach for your shins or knees. Just make sure your shoulders come off the ground

Advanced: do push ups with your feet on a box or stool, switch the single leg touch down to a pistol squat or add some weights.

Let me know what you think go to AutumnLeigh.com or use the hashtag #fitnesswithAutumn on your workout selfies! I can’t wait to here from you! How many rounds can you do?

14 ways to find time for fitness

1. Log off Facebook, the average person spends at least 20 minutes on Facebook a day

2.  Turn your commute into cardio, you don’t have to run the entire way home. Park farther away or get off the bus a few stops earlier and walk the rest of the way.

3.Get up earlier, I am not saying to skimp on sleeping. Sleeping is a very essential aspect to fitness and your health. Maybe go to sleep a little earlier or sleep in your workout clothes so you can just wake up and go! Being a morning exerciser means you get to cross that workout off your list first thing in the morning. It feels great

4. Turn the TV off, trade that 30 minutes you would waste watching something pointless and do something to benefit yourself.

5. If you must watch your favorite show at least be active while watching. Squats, jumping jacks, mountain climbers, push ups, lunges and planks are all great exercises that you can do from the comfort of your living room. Make sure while doing these exercises to do each rep with correct form in order to improve your body not harm it.  That’s is one reason why I do recommend getting a personal trainer  to help teach you the correct form of each exercise.

6.If you have a child, put them in a stroller and go for a run! If there big enough to run, let them run with you. why not treat them to a fun activity that will benefit them and cost nothing!

7. Its ok to start small. Take a 5 minute walk once a day. maybe in a few months you will be taking 30 minute walks, you have to start somewhere.

8. Be motivated by money, there are apps now that pay you for working out!  Even some that help you donate to your favorite charity!

9. Be motivated by peer pressure, other Fitness apps allow you to keep track of your eating habits, fitness routines and even post pictures of your progress “”When people are watching, you just behave better,”” -co founder of fitID Kenneth Yim

10. Make an appointment, an appointment with yourself should be important. you usually wouldn’t cancel on your dentist or doctor appointment. Treat your time for fitness like an appointment.

11. Invest in a personal trainer. Literally make an appointment for your fitness with a personal trainer. when you know someone’s waiting for you your more likely to show up!

12. let your significant other know your schedule or plan to work out ahead of time so there is no conflict of schedule or guilty feelings when it comes time to workout.

13. Always keep your workout clothes with you, you never know when you’ll be stuck with an extra 30 minutes to get your daily activity in.

14. Take several 5-10 minutes breaks to exercise throughout the day. By the end of the day you can complete a hour workout without actually having to take a whole hour chunk out of your day. The benefits are the same as continuous exercise.

Keep in mind every one makes mistakes and there are always bumps in life that knock you down. Don’t let it get you down. Do a burpee and get right the fuck up!

Disclaimer: I am not a doctor, Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided

What is the best way to lose weight?

I hear this question all the time in the fitness world. Honestly there is no one specific “best way” to loose weight. Each client will respond differently to a training program, however I think the basic principles you need to include during a weight loss program are cardio + resistance + nutrition + Sleep . A combination of these four things creates a fat burning machine. Cardio gets your heart rate up and helps you burn more calories. Resistance and or strength training helps you gain muscle, more muscle leads to greater caloric expenditure during everyday activities. Nutrition is the key factor when it comes to weight loss because the number one rule for weight loss is to have a calorie deficit, simply meaning to use more calories in a day then you consume. When you combine these four basic fitness techniques you should see great results.

Disclaimer: I am not a doctor or licensed dietitian. Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided

Exercise and Fitness equiptment reviews

Here  I am going to be reviewing and explaining how to use all the fun toys (Fitness equipment) such as weight machines,body weight exercises, cardio equipment, pulley systems, free weights, bosu balls etc.. featured in most gyms today. If they are not in your gym, hopefully I can help you locate them at a gym near you. I am also going to be showing you how to use the proper form and movements to help improve your exercise and your physique.

Please vote below and let me know what fitness machine you would like to learn about first! If you have one in mind that is not on the list feel free to comment below.

Disclaimer: I am not a doctor or licensed dietitian. Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided