Tag Archives: exercise

Wow #9

Wow #9 is a workout designed tone your shoulders and core!
Grab medicine ball or a pair of moderate weights

The set type is horizontal rising meaning we are going to finish all 3 sets before you move on to the next workout.

Warm up:
20 jumping jacks
10 push ups
10 reverse lunges
X3

Workout
Shoulder press 15 reps x3 sets
:15-1:00 rest between sets

Push ups 15 x3 sets
:15-1:00 rest between sets

Full body crunches 20 x3 sets
:15-1:00 rest between sets

Spider planks 20 x3 sets
:15-1:00 rest between sets

Superset burnout (bonus)
Front raises 15
Mountain climbers 30
X3 no rest

Cool down:
5 minutes of stretching

Beginners:
Start with higher rest periods lower reps and sets and work your way up.

Advanced:
To make this workout harder stick to shorter rest periods, switch the push ups for decline push ups, add a cardio workout between sets or increase to 4 sets per exercise.

Let me know what you think go to Http://AutumnLeigh.com or use the hash tag #FitnesswithAutumn

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?

WOW #4

This weeks WOW is a total body workout designed to burn fat and tone the legs, core and shoulders. Take the next 30 minutes and do something your body will thank you for! Let me know what you think by commenting below or tagging me in your social media post with #fitnesswithautumn or #wow4

Warm up :
Active stretching
5 minute walk/jog

Workout:
Finish each set before moving on to the next exercise

Calf raises 20 reps
Squat jumps 20 reps
3 sets
:30-1:00 rest

Walking planks 20
Jumping jacks 1:00
3 sets
:30-1:00 rest

90 degree crunches 25
10-20 push ups
3 sets

Repeat for 20 minutes

Cool down:
Walk for 5 minutes

4 Awesome fitness tools that will jump-start your fintess routine

4 fitness tools

Below are 4 amazing apps / tools that will jump-start your weight loss or fitness routine. To find them go to your app store on your mobile phone and search for the name of the app then press download.

1. Fitness pal
Fitness pal gives you a calculated calorie goal based off of your goals and current weight. Logging in everything you eat really helps put things in perspective and you see what’s working and what’s not.

2. Pact
Pact is like making a bet on your health. Make a bet to log your food, eat healthy and workout then get paid!It also keeps you accountable because no one likes loosing money.

3. Bodyspace
Bodybuilding.com is an awesome website that has tons of workouts, recipes and tons of the fitness industries secrets. It also has a great way to keep track of your measurements, and a community of other fitness addicts. Their app is called body space and is perfect for keeping track of progress and finding new workouts.

4. Instagram
Instagram has tons of fitness pages that you can follow to keep you motivated and post fitness tips! You can follow me at @AutumnLeighFitness

visit Autumnleigh.com for more fitness tips and motivation.

WOW #2

wow #2

This workout is a full body circuit designed to burn fat and create lean muscle. You can do this workout anywhere although You will need a pair of weights or something to lift.

Warm up

10 push ups
:30 arm swings
10 squats
:30 jumping jacks
10 reverse lunges
:30 jogging in place
x2-3

Squat Press with dumbbells ( 12 with heavy weights or 15 with lighter weights)
Front Deltoid Raises with dumbbells (15 light weight)
jumping jacks 1:00
repeat 2-3x no rest

:30-1:00 rest

Push ups 15-20
toe reaches 30
90 degree crunches 25
spider planks 1:00
x2-3 no rest

Stretch for 5 to 10 minutes to cool down your body

Make this workout more difficult by:
Adding more weight to the weighted workouts
Doing extra minute of cardio between exercises
Doing decline push ups(feet on a bench).

Make this easier by:
Using lighter or bands
Doing incline push ups (hands against the wall)
Holding a regular plank

 

 

Use the hash tag #fitnesswithautumn on your social media post so I can see your progress! 🙂

What do you think of this workout? How much weight were you able to use? Comment below or find me on Instagram under @AutumnLeighFitness

To learn more about training with me personally visit AutumnLeigh.com

Why I choose whole foods over supplements

The supplement industry is booming right now. They use your emotions to get you to buy BS products and believe in them. Unfortunately supplement company’s aren’t regulated right now. Unless they are labeled ORGANIC. Sure some of them work because they have a good ratio of protein fats and carbs and are usually taken with exercise as well but that doesn’t mean they aren’t filled with fillers. I.E) concrete and saw dust.

That is why I prefer to invest in whole foods. For example I would prefer to drink a smoothie with non fat greek yogurt, greens, healthy fats like ground flax-seed and fruits than a protein shake. I know I’m getting the nutrients with no added fillers.

If you absolutely need the protein shake to reach your calorie goal then make sure it’s organic because they do have a few regulations.

Don’t let the supplement company sell you magic pills. It’s not magic. It takes hard work and healthy choices consistently made.

fruit and veggies

10 ways to manage stress

manage stress
manage stress

study after study  shows long-term severe  stress to be damaging to our health causing everything from high blood pressure, obesity, heart attack, depression and infertility. The list goes on. Some stress is good. It revs up the body by producing naturally occurring  performance enhancing chemical called adrenaline and cortisol but if severe stress goes untreated for a long period of time performance will ultimately decrease. lets work on relaxing but not so much that we get stuck in a rut. If you have been feeling frazzled lately take a moment and try some of the things on this list. I hope  you’ll be more productive and alert after. If you do something that really helps you that you don’t see on this list please comment below and share with the rest of the stressed community.

1. Deep breathing. Take 5 minutes to do nothing but focus on your breathing. make sure your taking deep breaths. breathing through both your nose and mouth. Inhale the fresh air and exhale the bull $#!^.

2. Exercise. No body said it better than Elle in legally blonde. “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t. ” The first week or two may be difficult because your body isn’t used to pushing itself. Give it some time to get easier.

3. Make a plan. most often stress is occurring because we don’t know what is going to happen, we feel out of control or we don’t know what to do. Take some time to plan out and learn about what you’re doing. Being prepared is always a great way to feel confident and stress free.

4. Manage your nutrition. Sometimes you may only  be stressed out because your body isn’t getting the proper nutrition to function properly causing your mind to feel tired and stressed out. Don’t deprive your body of the nutrients it needs. try to eat whole foods and protein every 2-4 hours and remember if it comes from the sea, a tree / plant, or had a mom then you can eat it. if its MADE in a plant then it’s not for you.

5.Sleep. It’s possible you may not be getting enough sleep or maybe you’re getting too much!. are you sleeping a minimum of 7 hours and a max of 9-10? try to stay between 7-8 hours of sleep. Definitely don’t skip it.

6A. Make a to do list and cross things off the list! Its easy to get stressed out when you have a ton to do but no organization. Create a to do list and do the things you don’t want to do first! By the time your almost done and out of energy you will have gotten the hard things done and hopefully not feel stressed about the little things left over.

6B. When owning a business or being an independent contractor its easy to get stuck in the little tasks of everyday and not do anything to promote our business. Doing that can be stressful because you feel like your working hard all day but you have nothing to show for it. when your making your to do list I want you to put down 2 small things you can do to help better your business and do them! I only want you to put 2 because if you put more than that you will probably feel stressed out. there is always something more to be done. focus on your two items for the day, check them off your list and feel accomplished. if you still have some steam after your two items go right ahead and keep working. but don’t commit to too much in one day.

7.  Change your attitude. Sometimes all you need Is a little attitude adjustment. Stop looking at the glass as being half empty and think of it as being half full  or better yet look for way how to sell the glass!

8. Write down at least 10 things your grateful for. Really take a moment and feel grateful for what your write down. If you woke up tomorrow with only what you were grateful for today how would your life be?

9. Call up a friend or family member and catch up. Our relationships are what keep us happy. Call a friend or family member and remind them you love them.

10. Ask for a hug, find someone you love and hug the stress out.

 

I hope these tips helped and you are feeling less stressed and ready to take on the world