Список из самых популярных хештегов по теме #FITLIFEAU

A little taste of the types of workouts included in my 8 Week body transformation online program! . 20 min AMRAP (As Many Rounds As Possible): 20 Plyo Lunges 10 Frog Squats 10 Plank Jack to Tuck 20 Kick Sits 10 Push-ups 20 Single X Climber . How many rounds did you do? . . . #FitLifeAU #resolutionrevolution #transformation

Show your body and your mind some love and gratitude . My 8 week beginners yoga program starts 30 April 2018. Don’t miss out! Reserve your place today! . Link in my bio . . . #FitLifeAU #beginneryoga #yogawarmup

MUSCLE WEEK|| LEG DAY . This week I’ve been talking a lot about the importance of including compound exercises in your weight training program . Today was leg day for me so I thought I’d take the opportunity to write about some of the compound exercises that I will include in a typical leg program: 1. At least one squat variation- today was barbell back squats and I went a lot lighter than usual as I have recently injured my knee (the weakness and my nerves are clear in this video). Other variations may be front squats, sumo squats, goblet squats, etc. 2. At least one type of dead lift - today I included two types; Romanian and sumo’s as I am currently focusing on building up my glutes and hamstrings. I also currently include conventional deads in my back program. Other variations that you may use are deficit, snatch grip, single-leg, etc 3. At least one lunge variation - today was elevated dumbbell lunges but you could include barbell lunges, walking lunges, curtsy lunges, etc . . . #FitLifeAU #LegDay

TIME POOR|| 20 MIN WORKOUT . As promised, here is another short and effective workout for you to try when you are struggling to fit a workout into your day. All you need is 20 minutes and your own body . Tabata Tuesday 8 rounds (4mins) of each pair with 1 min rest after all 8 rounds have been completed: 20 sec squat jumps/10 sec squats 20 sec push-ups/10 sec plank hold 20 sec bridges/10 sec bridge hold 20 sec single leg raise/10 sec single-leg bridge hold . . . #FitLifeAU #20minuteworkout

Who’s coming in for tonight’s classes? . 6pm Calorie Burner - tonight’s class will be an epic combo of high rep body weight exercises and cardio to fatigue the body and test the mind . 7pm Sculpt (Lower) - tonight we are mixing heavy compounds with higher rep single-leg work to effectively build strength and size in the legs and glutes . Don’t forget to book in to reserve your spot www.fitlifeau.com.au/appointments FIRST CLASS FREE! . . . #FitLifeAU #GroupFitness

TIME POOR|| DAILY ROUTINE PART 2 . Following on from this morning’s post, here are some little leg exercises that you can do at your desk chair to get your muscles moving, promote blood flow, and strengthen the smaller supporting muscles in your deep core, hips, quads, surrounding the knees, glutes and hamstrings . These look easy but with correct muscle engagement, they should be quite challenging . Before you start: 1. Sit up tall with straight spine and shoulders pulled back and down 2. Pull your belly button into your spine to engage your core 3. Press feet firmly into the floor to switch on glutes and thighs . The exercises: 1. Leg extension - flexing the foot, hinge at the knee to straighten the leg, switch on thigh muscles by pulling your knee up toward your hip bone, bend knee back in and repeat. Move slowly and mindfully, making sure to engage core, hip, glute, thigh and calf muscles. Complete 3 sets of 10 reps on each leg 2. Leg extension Pulse - flexing the foot, hinge at the knee to straighten the leg, switch on thigh muscles by pulling your knee up toward your hip bone, keeping leg straight slightly lift leg upward driving from underneath, then lower and repeat. Engage core, hip, glute, thigh and calf muscles Complete 3 sets of 10 pulses per leg 3. Leg extension pulse with foot turned out - same as 2nd exercise but turning out the foot to engage more through inner thigh. Complete 3 sets of 10 reps 4. Leg extension with thigh lifted - same as 1st exercise but lift thigh off chair before completing extensions to increase thigh engagement and intensity of the exercise. Complete 3 sets of 10 reps 5. Front to lateral leg extension- lift thigh off chair, flexing the foot, hinge at the knee to straighten the leg, switch on thigh muscles by pulling your knee up toward your hip bone, in the extended position take the leg out approx. 45 degrees, then bring back to centre and bend knee back in but keep thigh lifted, repeat. Engage core, hip, glute, thigh and calf muscles. Complete 3 sets of 10 reps . These exercises are great for everyone but are especially beneficial for anyone who suffers from weakness or injury in the knees . . . #FitLifeAU

How do you feel? . Are you forever feeling tired, sluggish, run down? Do you make excuses for yourself when you are feeling this way? Do you tell yourself it’s because you’ve been working hard, not because you’ve been neglecting your exercise and nutrition? . Do you get sick often? Do you feel bloated after eating? Do you have spikes of energy followed by complete tiredness? . Making simple changes to our diet and incorporating exercise into our day will increase our energy levels, our mood, our productivity, reduce bloating and that sluggish feeling, as well as changing our body composition (increasing muscle mass, decreasing fat mass) helping us to feel better on the inside and the outside! . Being healthy isn’t about looking a certain way, it’s about feeling a certain way! . Get up. Get moving. Eat well. Live well . . . #FitLifeAU #LoveYourself

LAST DAY TO ORDER! . Warm up this winter with a super cosey FitLife AU hoodie or get your sweat on in one of our singlets or muscle shirts . Men’s and women’s black or charcoal hoodies $50 Men’s and women’s black or charcoal zip hoodies $50 Women’s black spandex zip jackets $55 Women’s navy or black racer back singlets $25 Men’s navy or black singlets $25 Men’s and women’s black muscle shirts $25 . Orders must be in by close of business today . . . #FitLifeAU #ActiveWear #Represent

Looking for a nice way to end your work week? Feel like doing something that builds strength and flexibility as well as providing you with some much needed down-time and relaxation? Tonight’s class is for you! 6pm Vinyasa Flow (yoga) . First class FREE! . See you on your mat! . www.fitlifeau.com.au/appointments . . . #FitLifeAU #Yoga