body-circuit

Lazy all too often?

Feeling lazy all the time, having a general lack of energy, and wanting to lay down constantly can be a sign your body and subconscious feel lost, without attention.

This can come from neglect, or simply as a side-effect of growing older and realizing that the only person who can truly take care of yourself is you. When the support systems of childhood are shed our inner child feels lost and alone.

Luckily this can be solved by turning your rest time into conscious attention to body time. Turn off Netflix, stop scrolling, and lay there for a while just feeling your body. Let go into your body, relax, and let it feel safe. The more vulnerable and relaxed you can get, the deeper effect this will take on your body and subconscious.

This will do a few very beneficial things:
- Your lazy time will now be truly rest time, resorting energy levels over time (quite quickly actually, you’ll notice a big difference after a day or two, and a huge one after a week).
- Your body and subconscious will feel paid attention to and taken care of, you consciously become your own mother to your inner child.
- Positive feeling and experience releases neuropeptides into the system, stimulating positive hormone release, and increasing neurotransmitters. Meaning that your body will activate its natural healing of the organs , balancing out of hormones, your mind will be able to pick up on more information, and your mood will improve.

A big thing to remember with this exercise is to feel your whole body the way it is, in a positive and comforting manner. This body is your child, and you should love it the way it is and appreciate it for being in your life. During this exercise don’t think about what kind of changes you want to happen with your body, that will prevent it feeling fully at ease. This is not a time for judging, it is a time for appreciating.

Do this exercise as often as you feel necessary.

Today’s upper body circuit:

Lat pull down (wide grip): 4x8 SS overhead tricep extension 4x12 SS hammer curls 4x8 (each arm)

Dumbbell chest press 4x12 SS dumbbell flyes 4x8 SS kettle bell squat 4x12 (squeeze glutes at top)

Romanian deadlift 4x12 SS machine chest press 4x12 SS bicep curls 4x8

Bent over row 4x12 SS shoulder press 4x8 tricep pull down 4x8

Back extensions 4x12 SS lateral raises 4x8 SS cable pull through 4x8

Watch on mandycfit.tumblr.com

Just a glimpse of my upper body circuits 👀 #MandyCFit
1️⃣ Plank close-grip push-up with weighted twist arm raise — Tips: keep arms close to target the triceps; use a light weight to have control for that core 💪🏽😉
2️⃣ Standing free weight circumduction (palms face front) with front raise (palms face up) target delts (aka shoulders) 👌🏽
3️⃣ Multi-angle isolation half-curls 💪🏽
#armworkout #workoutvideo #fitgirlvideos #fitchicks #personaltrainer
More workouts coming soon ‼️

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Hey beautiful! I decided to make a masterpost just for you to get you feeling good! I hope you like it :) xx

LET’S GET PHYSICAL:

FULL BODY CARDIO WORKOUTS

full body cardio core 20 minute workout // most effective 20 minute cardio workout-tabata style // high intensity fat burn cardio training // full body circuit boot camp workout // zuzana Light-ZWOD #1 // fitness-How To Tror workout // POP sculpt: total body workout // sexy body exercise video // model workout episode 1 // jillian michaels 30 day shred: level 1 // walking cardio shape up // the thanksgiving BIG BURN workout // cardio groove n’ burn workout video by exercise TV // pilates-xxercicios alongamento // bootcamp aalorie burn by ExerciseTV // full body workout by eFit // cardio fat blast workout // insanity 20 minute workout-fat burner // total body workout 30 minutes // fitness-suicie sweat workout // Victoria’s secret model workout // Food baby HIIT workout (POP cardio) // Bare Fitness-Girl fight // POP pilates: New body makeover // Bikini Blaster 1 HIIT it hard // 15 minute total body boot camp // Fat blasting 10 minute workout // Pump it up

ABS/CORE:

Killer abs workout // Tabata workout abs in 4 minutes // Sunkissed ABS workout // Hardcore ab workout with blogilates //6 minutes abs of steel ab workout // Core Rhythms Full workout // 25 minutes abs and obliques workout // The Bikini abs workout // Reduce Tummy // Yummy abs workout // Lose bellyfat // Fitness-10 minute ab workout // Amazing abs workout // Best core workout ever // HIIT workout for abs and obliques // INSANE abs in 5 minutes // POP Pilates: Intense ab workout // Crazy slim abs // Stomach exercises to lose belly fat // 5 minute abs workout // Flat belly workout // Standing abs workout routine // Flat stomach exercises // Abs of envy workout // Pumped up sexy abs workout

GLUTES:

Bikini booty Thong workout // MaliBooty workout // Hot booty firm up // POP Pilates: Butt blaster // Butt and Cleavage workout // How to get a perfect butt workout tutorial // 10 minute booty shaking waist workout // Beach bum workout // Best butt workout ever // What make you bootyful butt challenge // POP Pilates: Beyonce bootylicious Bum butt Badonkadonk Bonanza // Pilates butt burner // 3 weeks to an awesome butt // Butt like a Brazilian // Quick butt workout //Butt lifting exercises // Best exercises for buttocks

LEGS:

How to get skinny looking legs // Thinner thighs and legs workout // How to slim and tone those thighs // Pumped up kicks workout // Squat challenge //Tone it up Thighs workout // Sexy legs workout // 10 minute Ballerina beauty, long legs, tight booty // Love your legs workout // Leg slimming exercises

ARMS:

FGF Ultimate Upper body workout / Awesomesauce arms // Lean, toned and strong arms workout // Best arm workout, slim arms // Upper body pulse workout // Killer sculpted arms workout // Upper back, arms and chest workout // 50 caliber arm workout // Toned triceps challenge 

YOGA:

20 minute Yoga class for complete beginners // Yoga for weight loss-morning and evening routine // Yoga for strong slim legs // 20 minute weight loss & fatburning Yoga Workout // Hatha Yoga flow 55 minute class // Yoga for bedtime /// Jennifer Aniston’s Yoga ab workout // Yoga booty goddess booty // Yoga morning routine // Hot Yoga challenge // Yoga Meltdown with Jillian Michaels // Basic Breathing-Beginner Yoga

FOOD, GLORIOUS FOOD (VEGAN):

BREAKFAST:

vegan waffle taco // funny face pancake // pancakes // blueberry muffins // bacon cheddar mini quiches // tofu scramble // blueberry oatmeal waffles // toast with refried beans and avocado // peanut butter granola recipe // blueberry doughnuts // 15 minute breakfast sandwich // tofu omlette // french toast // breakfast tacos // cinnamon roles // breakfast casserole // 5 simple vegan breakfast ideas // pumpkin spice pancakes

LUNCH/DINNER:

Pasta salad // classic vegan nachos // grilled vegan chicken with “honey” lime and chipotle sauce // Spicy thai coconut curry // smashed chickpea and avocado sandwich // “chicken” salad // spaghetti // “bacon” wrapped pigs in a blanket // vegan chili // chick-fil-a copycat recipe // mock tuna salad sandwich // mac and cheese // beer-basted tofurky brats // jalapeno popper cheese sandwich // sriracha veggie burger // potato knishes // vegan spaghetti-os copycat recipe // pad thai // fire-roasted corn chowder with sriracha // mexican stuffed shells // jerk spiced tofu kebobs // stuffed mushrooms // quinoa stuffed peppers // rice stuffed peppers // fried “chicken” // mozzarella sticks // potato skins // vegan reuben // matzo ball soup // sloppy joes // garlic broccoli stir-fry // crab cakes // pizza // lasagna // french onion soup // cream of tomato soup //“fish” and chips // vegan chowder // tortilla soup // pumpkin bread and tempeh stuffing // stuffed thanksgiving burger // roasted maple glazed sweet potato // broccoli in hot garlic sauce // spicy vegan buffalo wings // spicy kimchi soup // vegan macaroni // corn dogs // (VIDEO) “lobster” tail // lobster bisque // hearts of palm “crab” salad // potato salad // chipotle sweet potato skins // “beef” stew // green bean casserole //simple cup noodles copy-cat recipe // vegan pasta alfredo // black bean taco // meatless meat ball subs // “fish” and chips  // “fish” tacos // “fish” sliders with spicy mango slaw // (VIDEO) stuffed squash // “chicken” pot pie // “chicken” and dumplings // creamy mashed potatoes // green-bean casserole // sloppy joes // turn a tomato into tuna sushi // vegan Cuban sandwich

WHAT YOU SHOULD KNOW:

water weight // ditch the scales // want a thigh gap? // why posture is important // grocery list inspo (vegan) // general tips and tricks // how to stay motivated // when to rest // about sleep // interval training 101 // myths buster // about your weight // 

MENTAL HEALTH:

ANXIETY/STRESS:

soundrown // build stuff with sand // rainymood // chill out // zen garden //managing stress / social anxiety tips / PTSD forums / anti-anxiety masterpost// calming manatee // the dawn room // 100,000 stars // types of anxiety disorders / anxiety attack tips / anti-anxiety foods // using a thought diary // panic attacks & anxiety // how to help someone with ptsd // 10 tips for understanding someone with ptsd
// coping with ptsd // coping with ocd // dying of embarrassment // loving someone with ocd

BIPOLAR DISORDER:

keeping your balance // 6 coping strategies // support and self-help // what does being manic feel like? // suggestions for managing and coping with mania // helping a loved one manage a manic episode  //10 ways to show love to someone with sepression // supporting someone with bipolar disorder: family and friends // loving someone who is manic depressive // 8 ways to help your loved one cope

DEPRESSION/SELF HARM/SUICIDAL THOUGHTS:

how to love yourself // alternatives to self harm // what am i feeling? // if you feel like crap // dealing with depression // let go of your past //things to do instead of cutting // the cure to sadness // things to do when you’re sad // feel good 101: depression // stop cutting, create instead // warning signs // tell tumblr a user is threatening suicide // suicide prevention // ”it gets better” video // 100 reasons to stay // video to anyone thinking about kill themselves // how to help someone who is suicidal // what to tell someone who is suicidal // if you need a hug // get stuff off your chest // words you need to hear // how to be okay with yourself  // 10 ways to cope with depression // 21 tips to keep yourself together when you’re depressed // how to fade and cover scars // what to say if someone sees your scars // for anyone who thinks they are worthless // for the kids who cry themselves to sleep // for the self harmers

EATING DISORDERS:

bloating in recovery // why you must eat // what is ED recovery? // learning to love your body // how to eat a fear food // helping someone with an eating disorder // 281 reasons to recover // different eating disorders explained // why you should try to recover // preventing relapse // recovering from bulimia //don’t put yourself down // how to boost your confidence // self love // for the girls (and boys) who are starving // self esteem journal // coping with exercise addiction // tips to stop restricting // dangers of purging // what to do when you feel fat // 30 day self esteem challenge

NEED INFORMATION?

abuse // add/adhd // addictions // anger management // anxiety //autism // bipolar disorder // body dysmporphic // disorder // bodypositivity // depression // dermatillomania // dissociation/dissociative disorder  // eating disorders // insomnia // panic disorder // ptsd/trauma // personality styles/disorders // schizophrenia  // self harm // suicide/suicide prevention // tourettes

NEED TO TALK?

my ask box // worldwide suicide hotlines // imalive (online chat) // what to do if your friend is talking about suicide // telling people how you’re feeling // how do i tell someone when i’m afraid? // how to ask for help //

HELPFUL WEBSITES:

beyond blue // facing us // help guide // helping teens //mental help // mental support community // mood-scope // mood gym // out of the fog // ocd foundation //save // something fishy // super better

MOTIVATIONAL BLOGS TO FOLLOW:

@agirlnamedally @thefitally @blondesquats @aubernutter @oatsnjen @bbbenwilliamson @bonnyrebecca @cleanbodyfreshstart @justdoitdaily-fitblr @fitandchic @f-i-t-b-l-r @workoutinpink @letsgetfit @living-fitness @fitness-is-pink @fitness-fits-me @fitness-barbie

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🎬 here’s a glimpse of this quick upper body circuit.


Fell in love with these battle ropes exactly a year ago today. Hands down one of my favourite tools to use when working larger muscle groups, mixed this with dumbbell push ups.


FULL VIDEO ON MY YOUTUBE

#fitboys #fitnessyoutube #vlog #torontofitness #niketraining #inshape #fitspiration #workouts #onlinetraining #exercise #fitnessworldwide

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Full body circuit:

1. Walking lunges 4x8 (each leg) SS dumbbell deadlift 4x12 SS calve raises 4x12

2. Lat pull down (wide grip) 4x8 SS overhead tricep extension 4x12 SS bent over row 4x12

3. Chest press 4x12 SS lateral raises 4x8 SS hammer curls 4x8

4. Dumbbell front squat 4x12 SS cable pull through 4x8 SS pulse squat w/ kettle bell 4x12

5. Bicycle crunches 4x20 (each side) SS hanging leg raises 4x15 SS sit ups 4x12

youtube

I totally blame those two for my unrealistically high expectations of men