My Fitness Program Book is Here!

My Fitness Program Book is Here!

I love creating workout routines for myself and others. Recently, I created an at-home, 16 week fitness program and it is finally ready on Amazon!

In this post, I will be discussing more about it.

Why I love working out at home

I have been working out at home for many years now and will continue to for as long as I am able to workout! Here are the reasons as to why I like it so much:

  • No mirrors- I do not like seeing myself workout. In order to see if my form is correct, I just ask my husband.
  • Never busy- When I am working out at home, I do not have to be worried about a lot of people being around. I found this overwhelming when I was working out in gyms.
  • No sharing and waiting- Because I am at home, I do not have to share my equipment with others. I also do not have to wait for equipment.
  • No germs from a bunch of people- I am a germaphobe so working out at home lets me avoid the massive amounts of germs that can be found at gyms.
  • The entertainment of my choice- I can choose what I want to have on while I am working out instead of having to suffer through someone else’s choice.

Although I don’t have very much equipment, I have been able to get in the best shape of my life!

The 16 week workout program

This at-home workout program is 16 weeks long. It has four, four week exercise routines. Each routine has six days a week of workouts which includes four days of weightlifting (with cardio) and two days of cardio/abs.

I mainly use Powerblock adjustable weights and a cardio ladder for my workouts. You can use and/or get whatever exercise equipment you want though.

The weightlifting workouts are arranged differently with a few moves switched out here and there. This is so that you don’t get bored of doing the same old thing for 16 weeks. You can also make changes such as choosing substitutions for some moves, not doing all three sets, not doing the cardio and/or using body weight only.

In regards to the cardio and abs days, you are to choose what you want to do. I give suggestions but it is all up to what kind of equipment you have at home, your fitness level and what you actually desire to do on each of those particular days.

Remember that it is all about the quality of your workout rather than the amount of time you spend doing it. For example, doing 1.5 hours of steady state cardio on your cardio days is not that much better than doing a 30 minute HIIT workout.

What is in the book

The book is a total of 129 pages long. It includes the following:

  • Descriptions and explanations of the workouts
  • Goal sheets
  • Four workout routine sheets
  • 112 exercise and diet log sheets
  • two bonus workouts to try

Before you start the workout routines, there is a goal sheet. That is where you can think of the goal that you want to meet at the end of the program. It can be to lose weight, maintain weight, get stronger etc. There are then subsequent goal sheets to document your progression towards your goal (s).

With the book you are able to reference the workout you are on and write down how things went for each session-all in one place. The log sheets include places to write how much weight you lifted, the amount of sets you did, what kind of cardio you did, the difficulty of the exercise moves and what you ate.

The two bonus workouts include a tough full-body circuit and a high intensity cardio ladder workout. I would encourage you to try them sometime! They are two of my favorite workouts.

Near future plan for this book

I am looking into “beefing” this book up in the near future. By this I mean that I hope to add better descriptions, pictures and whatever else I can think of.

I also plan on creating another fitness program! There are more workout routines that I would love to share.

It is rough right now with me not having a job because I need money to make the high-quality products I want to offer. Hopefully I will find employment soon.

I would love your opinion!

It would be awesome if you tried my program. If you do, please let me know your opinion of it. I would love some feedback on it.

You can find the book here: https://www.amazon.com/dp/B09GTBZHHX

What kind of workouts have you been doing lately?

Thanks for reading!

#homegym #fitness #mirrorworkout #weighlifting #HIIT #cardio #workout #health

Fit Fabulous Fall: My Six Week Routine

Fit Fabulous Fall: My Six Week Routine

As bad as everything is right now in regards to the pandemic, we can’t be giving up on our health. I sure won’t be.

One of the things that we should be doing is exercising on a regular basis. It is not the most fun thing in the world but it has so many benefits.

For this post, I wanted to show you my new six week routine I will be doing and possibly inspire one of you to do it too!

My goal for this routine

I am a fitness enthusiast that does weight lifting four times a week. This has been important for me when it comes to staying mentally and physically well.

As a person with PCOS, I need to do all that I can to keep the negative effects of the diagnosis at bay. Engaging in consistent exercise that includes intense cardio/abs and weight lifting is key to this.

Over the years I have done many different weight lifting routines but have never really budged when it comes to increasing the weight used. Because of this, my goal is to up the weight I lift for each move.

Lifting a bit heavier will have me working harder during the exercise sessions. Not that it really matters that much, but I would love to see a higher calorie burn number on my heart rate monitor watch! Maybe heavier lifts will do that for me.

For my six week routine, I will be taking note of the amount of weight I lift for each exercise move in my health journal. It will be interesting to see the amounts I end up lifting when the six weeks are done!

My workout structures and schedules

As stated before, I always do four weight lifting workouts and two intense cardio/abs workouts a week. The workout schedule always goes like this:

Upper/cardio/Lower/Rest/Upper/Cardio/Lower

There have been times where I have taken more than one day off of working out during the week. For the most part though-I exercise six days a week.

The weightlifting days always include cardio bursts. These are either before the weight lifting or between circuits/supersets/tri-sets. I like to do this because it just feels like I am getting an even better workout than only doing weightlifting moves.

In regards to how many moves I do for my weightlifting workouts-it varies. It is always at least six of them though, with two or three sets.

The cardio bursts on weightlifting days and the cardio workouts, look almost the same. They include doing a lot of moves like jumping jacks, star jumps, mountain climbers, donkey kick-ups, burpees and more. A workout ladder is the only piece of cardio equipment I own but I save it just for my cardio days.

I am not a fan of abdominal work at all so I only do about two different exercises. These are done after the cardio part of the workout has been finished.

The six week routine

Upper body workout (2x per week):

First, 18 minutes of cardio is done.

Then, three circuits with exercises done one after another without stopping. Each circuit is done two times through.

Circuit 1-

Chest press

Wide bent over row

Alternating chest flyes

Alternating back flyes

Close chest press

Close bent over row

Regular push ups

Supine (back) push ups

Circuit 2-

Overhead press

Palms up pull overs

Alternating front raises

Alternating pull overs

Lateral raises

Arm circles- 45 seconds

Hindu push ups

Circuit 3-

Single arm tricep extensions (left or right)

Hammer curls

Single arm triceps extensions (left or right)

Skull crushers

Alternating curls

Tricep dips

Staggered hands push ups

Cardio and abs workout (2x a week):

30 minutes of straight cardio and then 10 minutes of cardio ladder work. Then I do some ab work.

Lower body workout-

First, 18 minutes of cardio is done.

There are four supersets and each are done three times through.

A1. Wide deadlifts

A2. Side lunges

B1. Narrow squats

B2. Reverse lunges

C1. Stiff legged deadlifts

C2. Hip thrusts

D1. Squat to forward lunges

D2. Side leg raises

What do I do my workouts to?

I love to workout to shows. It is just more motivating for me than music is.

Right now I have been working out to Superstore and it is so fun. That show puts me in a better mood and I really look forward to my workouts. Next I will be putting on Wayward Pines!

To conclude this

I am excited to do this six week routine and reach my goal of lifting heavier weights. My plan is to update you all on how I do after I have finished the routine.

What is your current workout routine?

Thanks for reading!

#homeworkouts #homegym #fitness #weighlifting #HIIT #exercise #health #PCOS

5 Lower Body Exercises That Helped Me Most

5 Lower Body Exercises That Helped Me Most

Lower body workout days are usually not a favorite for many. They are definitely not one of mine! It is still important to do them though because of the benefits they have.

Recently, my legs have become shapelier (in a good way!) than they have been in the past and I attribute it to a few different exercises. I wanted to show you which ones they are in this post and maybe you can add them into your lower body days too!

Why people skip (or are tempted to) lower body day

There are some reasons as to why lower body day is not especially liked and looked forward to. While everyone has their own reasons, here are the common ones:

  • The exercises are tough- Some people find the lower body exercises to be tougher than upper body ones. This may make them mentally and physically difficult through.
  • The exercises are boring- Some people think that lower body exercises are actually boring for whatever reason. This makes it hard to get through them mentally.
  • Next day soreness- The toughness of the exercises may make it hard to move around the next day. Since most people have things to do that require them to be on their feet each day, the lower body workouts can look less than attractive.
  • Worried about “bulking up”- Some women are worried that their legs are going to end up looking bulky after doing lower body workouts.

People just don’t like them! You can even find many threads/posts on forums where people profess their hatred of them.

Why you shouldn’t skip them

Despite lower body workouts not being preferred by a lot of people, they are still important to do. Here are the reasons why one shouldn’t skip these workouts:

  • They balance out our bodies- If you regularly neglect your lower body when it comes to your workout routine, this area of your body may not match with the upper area. For example, you may have a good amount of muscle built up in your upper body but be weak in your lower body.
  • Provides the strength to get around- To get around in life, we need to have strength in our legs/pelvis/hips/lower back/abdomen. Lower body workouts help with this!
  • Boosts metabolism- Strength workouts may not burn as many calories as cardio workouts but they do help boost the metabolism for up to two days afterwards.
  • Sculpts and shapes- Doing regular lower body workouts can help give your legs a nice appearance.
  • Bone health- Strength training in general helps build and maintain healthy bones as well as lower the risk of osteoporosis. This is why it is recommended especially for older adults as bone loss increases as we age.
  • Improves cardio fitness- Strengthening your lower body helps with your overall physical fitness level. This means that it may help you advance in your cardio workouts (faster and/or able to go longer).

There are probably more reasons why you should not skip lower body workouts but the above should be enough!

My lower body

Ever since I was around 12- I have hated my lower body. It always looked big and fat to me no matter how skinny I got.

Since I started getting into weightlifting though, I never wanted to skip my lower body days because I thought that my legs would get even bigger. I have wanted to skip them because the exercises feel harder to me and I find them taxing to do (mentally and physically).

When I first read about lifting weights, I also read about the bulking myths. That is why I have never been worried about doing lower body workouts from that aspect- I had the true information right away.

Over the past few years, I have slowly come to accept my lower body. It is always going to be a little bit thicker then I want it to be due to my obvious dysmorphia issue though.

The 5 lower body exercises that helped me the most

Recently, I have noticed a wonderful change of shape in my lower body. My legs are looking better with more of a “curve” to them and my butt is perkier. I believe that this has to do with these five exercises that I have added into my workouts these past few months:

  1. Side lunges-

I don’t know how I only read about these lunges a year or so ago but I am glad I did. I have been doing them more recently and I love them.

2. Single leg glute bridges-

Whew! These can be tough but I feel that they have been a game changer for my butt.

3. Forward lunges-

I am used to doing reverse lunges as I thought that they would help my butt. Switching to forward lunges has seemingly helped to make my legs look better so I am going to continue to do them regularly.

4. Curtsy lunges-

I was looking for new lower body exercises to do one day and came across these. I thought they were weird and awkward at first but I have come to really like them. They are supposed to be great for the butt and I have to say that I think they worked for me!

5. Narrow squats-

I have been doing these narrow squats more regularly for the past three months now. The fact that they work the quads makes me think that they are one of the reasons why my legs are looking the way they do.

So, there you have it!

Those were the five different lower body exercises that have helped me the most in terms of getting the look that I want. I am still in awe of how effective they have been for me which makes me more motivated to do these workouts.

Remember that it is important to not skip working your lower body. So get out your weightlifting equipment and get to work!

Have you tried any of these five exercises? If so, how did you like them?

Thanks for reading!

#legday #homeworkouts #homegym #womenwholift #weightlifting #fitness

Fitness Blender Calorie Burn Comparison

Fitness Blender Calorie Burn Comparison

Time another for another one of these!

If you have seen my other posts with this title, you will know what these are all about. If you have not seen them before-it is pretty simple. I will just be doing a workout video from the Fitness Blender site and compare the calories I burned (according to my watch) doing it to their calorie burn estimate range.

It is just a fun thing I have come to like doing. Read on to see this month’s comparison!

The Fitness Blender workout I chose

Since the last workouts chosen were for the upper body, I decided to do a lower body one this time. I went with the one entitled, “56 Minute HIIT and Strength Workout- Intense Active/Static Lower Body Strength and HIIT.”

This one looked good to me because it seemed like it would be pretty intense. The comments saying that people were shaking for a while after doing it, really intrigued me and made me want to try it, too.

It is a total of 56 minutes long and includes a warmup/cool down.

There are two groups of HIIT with six movements in both of them. Each movement is done for 20 seconds and then you rest for ten seconds. The HIIT portion time takes up a total of 12 minutes of the workout.

There are two groups of strength training which are both done after the HIIT groups. They include six different exercises. The strength training groups are each done twice.

The difficulty level is said to be 5/5 on their scale but it can be changed a bit so that it goes down to a 3/5.

Estimated calorie burn range is 381-597.

My experience and calories burned

Whew! This was definitely a tough one!

I loved the different movements that the HIIT portions had. Lately, I have been doing the same old ones during my own cardio workouts so this was refreshing (mentally, not physically). They packed quite a punch!

The strength training part may look easy when you see it written but holy cow is it not easy at all! The second exercise in each superset involves holding the movement (i.e. sumo squat hold). It is brutal as all get-out.

When I finally got to the cool down, my lower body was screaming. The stretching helped a little but I am still feeling the workout as I type this a day later. Talk about jelly legs!

After being totally done with the whole workout, I was eager and excited to see the amount of calories I burned on my fitness watch. So I turned the screen on, scrolled through to the calories burned section and it read…

450 calories burned!

That number is right within their estimated burn range and I was very happy with it.

Highly recommended workout

This is an awesome, high quality workout. It is one that you will definitely feel the next day or two.

The workout is not complex when it comes to the way it is arranged but it still requires a lot of effort. It definitely is a 5/5 on a difficulty scale so keep that in mind if you decide to try it.

The Fitness Blender workouts can be scaled down with some modifications. The same is true with scaling it up but this particular workout is hard enough as it is.

You can use whatever amount of weight you want but Just know that this isn’t really the right workout for you to be lifting as heavy as you can.

If you are one of those people who thinks they need to burn 600+ calories per workout, this might not appeal to you. It is important to realize though that if you are trying to slim down, your diet matters more. This workout will definitely help you on the way to meeting your body goals with the right food intake.

To conclude this short post

I loved the workout and am very happy that I found it. It will definitely be something I do again very soon (like my next leg day).

This Fitness Blender was just one of their many great workouts so make sure to go to their website and check out all they have to offer.

You can find my last Fitness Blender comparison post here.

Thanks for reading!

#fitnessblender #workouts #fitness #exercise #weightlifting #hiit #cardio #womenwholift #powerblocks

Fitness Blender Calorie Burn Comparison

Fitness Blender Calorie Burn Comparison

I really like Fitness Blender and all they have to offer in terms of at-home workouts. Their videos have given me the inspiration to formulate my own workouts that I feel are best for me.

Every one of Fitness Blender’s workouts videos has an estimated calorie burn range. Just out of interest, I have decided to do one of their workouts every once in a while and wear my fitness watch to see how many calories I actually burn.

This post will be the first comparison I do. Read on if interested!

Fitness Blender workout done: Daniel’s Upper Body Strength Workout for People Who Get Bored Easily

This is one of their many upper body workouts they offer. It is catered towards people who do not like a lot of repetition in their workouts.

This particular workout has three groups of strength training-no cardio. Each group focuses on two areas of the upper body (chest/back, shoulders/lats, biceps/triceps). There are eight exercises in each group.

The exercises in the groups are done back-to-back for 45 seconds each. There is a water break/longer rest after each group. The workout also includes a warm-up and cool down.

The duration of the entire workout is only 39 minutes due to the fast pace of the strength training. The weight you are to lift is entirely up to you and what you are able to handle.

This workout’s calorie burn estimate range: 227-404 calories

My take on this workout and my calorie burn

I usually do bursts of cardio with my strength training workouts to add in some extra calorie burning. This workout’s cardio-like activity comes from moving fast. A little bit of a change for me!

Despite it looking kind of easy, my arms definitely got really fatigued before the workout was over. It is actually not something I am used to when doing strength training.

Having my arms tired only part of the way through the workout seemed like a great sign to me!

Upon completion of this workout, I felt like I got a wonderful workout in even though there was no cardio. I had a feeling I was going to be sore then next day and I sure was.

I loved the way the workout was set up and I can definitely see how it would be good for someone who finds more traditional weight lifting to be boring.

My calorie burn for this workout (according to my watch) was only 120 calories. So despite feeling like I was working hard, I did not burn as much as Fitness Blender’s estimated calorie burn range for the particular workout. Bummer

I still really enjoyed this workout though and I would recommend it to others!

In conclusion

While I liked the workout and it did challenge me, I did not reach the calories burned estimate. What I plan on doing is taking this workout and making it my own. I will do a post about my changes to it in a few days.

Have you done Fitness Blender workouts? If so, did you like them?

Thanks for reading!

#fitnessblender #homeworkouts #homegym #powerblocks #weightlifting #fitness #exercise