Get Fit for Summer? Get Fit for Life Baby!

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So, summer is approximate 75 hours away and – damn it – you’ve left your 2013/14 New Year’s resolution to ‘get fit’ a little late… again. [Read more…]

So, You Wanna Run Faster?

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If you’ve been following Lazy Girl Fitness for a while, you’ll know that my mum is pretty awesome when it comes to fitness and life in general. So when she called me the other week and asked if I’d put together a sprint training session for her and the lovely ladies (and occasional ring-in male) she trains with, I was more than happy to oblige – the only condition was that she had to provide feedback and take some piccies for me. Easy! [Read more…]

LGF Advent Calendar Challenge

AdventCalendar.introGuys… guys…. guess what! There’s only one month until Christmas!!! I know, I know, I’m beside myself with excitement too. A couple of weeks ago I brought you My Top 5 tips for Getting Through the Silly Season Unscathed, but frankly, that just WASN’T ENOUGH CHRISTMAS! So I’m taking things one step further, with a December challenge for you to participate in. It’s designed to help you burn a few extra calories in the lead up to the big day, and here’s how it works: [Read more…]

My Top 5 Tips for Getting Through the Silly Season Unscathed

I LOVE Christmas. Each year I try to keep my excitement in check until around mid-November (I don’t want to risk peaking too early) but in all honesty there is nothing more exciting to me than Santa and his wonderful world of elves, reindeer and presents (yay!).

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Burn Baby Burn – Lower Body Workout

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Believe it or not (and ‘not’ is almost easier to believe if you’re in Sydney right now), summer is just around the corner. Yep, the season of swimsuits and summer barbecues is almost upon us, and that means it’s time to take your training up a notch.

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The Inaugural LGF (Home) Gym Workout

Outdoor workouts are fabulous (after all, they’re what LGF was built on!) but there’s nothing wrong with admitting you like to sweat it out in the gym on occasion as well. I actually haven’t had a gym membership in a while now and I must admit, there are times when I do miss it. Lucky for me I got a little dose of the good stuff last weekend while I was at home.

Some pics from the wedding of the century

Some pics from the wedding of the century

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The Bridesmaid’s Upper Body Workout

The bridal party! Pick the off one out...

The bridal party! Pick the odd one out…

In less than three weeks my brother will be marrying the girl of his dreams/love of his life, and I’m lucky enough to be one of the bridesmaids. The dress I’ll be wearing is absolutely gorgeous, and I think the best way to do it justice is a little bit of extra upper body work to ensure svelte arms and shoulders on the day.

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LGF 28-Day Beach-Ready Butt & Legs Challenge – Week 2

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Week 2 of the 28-Day Beach-Ready has arrived, and while it’s predominantly running via Facebook, I will be posting it here on the blog as well to ensure that noone can escape! Plus, I’m adding a new exercise this week (the ‘wall sit’) and I want to make sure you do it correctly!

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LGF 28-Day Beach-Ready Butt & Legs Challenge – Starts Today

The glorious heatwave that’s been sweeping the east coast of Australia over the past week has alerted me to the fact that summer is well and truly on its way. And while you all know that I am a huge advocate of maintaining a healthy, well-balanced lifestyle all year round, I’m also pretty sure that it can’t hurt to put in a little extra effort come swimsuit season.

Enter, the 28-Day LGF Beach-Ready Butt & Legs Challenge! Designed for everybody – from the beginner right through to the hardcore gym-bunny – this challenge is sure to have you strutting your stuff with confidence this summer. Now, onto the challenge itself:

legs.butt.challenge - wk1

It’s designed to be adaptable for all levels of experience/age etc. so there are different ‘levels’ of certain exercises that you can choose to do. Let me explain:

Squats
Choose either the squat, squat jump or weighted squat, depending on your experience, confidence in your form, knee issues etc.
If you are unsure, I suggest sticking with regular squats until you can consult with a professional.
Pro tip: Keep your weight through your heels and at the bottom of the squat ensure your knees do not go past your toes.

Lunges
Choose either the forward lunge or lunge jump, again depending on your experience, confidence in your form, knee issues etc.
If you are unsure, I suggest sticking with regular squats until you can consult with a professional
Each leg is one rep. So, left leg lunge, right leg lunge = two lunges
Pro tip: Keep your weight through your heels and at the bottom of the lunge ensure your knee does not go past your toes.

2-leg bridge
No options on this exercise for the moment.
Pro tip: Push up through your heels and squeeze your glutes at the top of the exercise. For maximum effect, hover your butt an inch or so off the ground on the downward portion of the exercise.

Burpees
Pick any type of burpee you like! I’ve gone with a regular one for the purposes of the demonstration, but feel free to add a push-up, chest-to-floor or any variation you like!

As with the abs challenge, every Monday (starting today!) I’m going to post the weekly challenge on Facebook, so it’ll help if you have ‘liked’ my page (you can do it here). You’ll be committing to five days of work per week, but in the beginning it should only take you a couple of minutes per day to complete. And don’t be concerned if you haven’t done any exercise in a while – the challenge has been designed to be adaptable!

These exercises are primarily designed to strengthen your glutes, hamstrings and quads, but will also help to improve your core and are great calorie-burners due to the number of muscle groups involved. I’m going to take a photo before I start the challenge, and another when it’s over. It’s obviously completely up to you, but I’d suggest you do the same. It’ll be nice to have a little proof that all your hard work has paid off. On that note, I want to mention one very important thing – this challenge should be combined with a good diet for best results.

Wanna go all out? Why not start the LGF 28-Day Abs Challenge today too?

Enjoy!

Jess_signoff

*As always, you should consult your doctor before commencing a new exercise regime.

Don’t Feel Like Working Out? Read this.

Earlier this week I had a question from an LGF follower. She said that she’s been struggling to find motivation for her cardio sessions, and asked if I had any tips. The more I thought about it, the more tips I came up with… so much so that I thought the topic deserved a blog post of its own… and here it is!

It’s a fact of life that not every workout is going to be one you look forward to. Whether it’s a style of training you hate or one particular exercise that has you running for the hills, I’ve got a few tips to help you make it through your session unscathed.

Is this you?

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