juice

Home Bodyweight Training by Laura Scanlon

Home Training

Life can be very busy at times and having spare time to go to the gym can be hard to find. That is why using your body as your gym can be such powerful tool and you can do this in the comfort of your own home. The idea behind my website www.bodyzone.ie is using your body as your own gym and having no barriers to entry with regards to exercise. I love the challenge and buzz you get after a bodyweight workout. Think of those wet, cold wintery mornings that you really do not want to leave the house. Well as hard as it may be to not turn over in bed, simple get up and get moving. Using gravity and your body's natural resistance is an amazing way to kick up your metabolism, while toning the body in all the right places.

Feel free to download my FREE bodyweight workout ebooks available on my website now. Sign up to receive all my latest fitness tips & workouts

Benefits of Home Bodyweight Training 

  • No monthly gym fees required.
  • Inexpensive (gym mat required)
  • Saves time by eliminating traveling to and from the gym.
  • Convenience — training in the comfort of your own home.
  • No queuing to use your favourite piece of gym equipment.
The plank is a versatile exercise that targets the whole body. Wearing  Fitgymwear

The plank is a versatile exercise that targets the whole body. Wearing Fitgymwear

Is Bodyweight Training Effective?

Simply put, yes. Once you are prepared to put 100% effort into your workout the benefits are real. Bodyweight training is low impact on the body, meaning you are less likely to injure yourself. People forget to realise that in order to back squat (with weights) you need to be able to perform a bodyweight squat with correct form. The same goes for push ups, do not underestimate how difficult and challenging a push up can be. These can be modified for beginners levels. (see video). 

See the workout below for one of my go to bodyweight workouts.

4-5 Rounds with 30 seconds between rounds

  • 20 Air squat
  • 10 Squat + leg side raise (10 each leg)
  • 15 Tricep dip 
  • 20 Plank arm raise (10 each arm)
  • 20 Low plank hip dips (10 each side)
  • 15 Sit ups + 2 punches
  • 10 Push up (modified)
     

Bodyweight Exercises to get the Heart Rate Up

Plank jacks, mountain climbers, jumping lunges, jump squat's and burpee's are all examples great bodyweight conditioning exercises. These movements will be sure to get you sweating in no time, which means you are increasing your metabolic rate (heart). To challenge yourself as you progress with bodyweight workouts you need to increase the rounds you complete and also reduce the rest time between rounds.

 

 

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Always stretch before & after a workout

 

My favourite GREEN juice recipe 

This is my favourite daily GREEN juice NUTRIBULLET recipe, you can use any blender you have.

 

Ingredients 

1.   Handful spinach

2.   Cucumber (aprox a thumb and a half)

3.   1 Celery stick

4.   1 Green apple

5.   Lump of ginger

6.   Lemon squeezed

7.   Cold water

Method

·      Peel the skin off all fruit and vegetables

·      Chop all ingredients into small parts 

·      Add to the blender and add cold water to the water line mark

·      Enjoy

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Add a green juice to your daily diet

Happy training, 

All the looks in this blog post are from Fitgymwear

Laura x

 

 

Celebrity Juice Recipes by Laura Scanlon

Why Juice 

Juicing has become increasingly popular and as someone who has a love/hate relationship with vegetables I try incorporate a juice into my diet everyday. If I don't have time to use my Nutribullet I buy one in my local health food shop, which also have become increasingly prevalent in most cities around the globe. 

 

Juicing can be a very good supplement to your daily diet, increasing nutrient intake from vegetables & fruit. Juices are full of vitamins, minerals, antioxidants and plant compounds that may protect against disease.

One thing to take note of if looking for weight loss is not to consume juices with high amounts of fruit as fruits have high sugar content. Minimise your fruit and maximise your vegetables when juicing. 

Celebrity Juice

Many celebrities claim their secret weapon to high energy levels and glowing skin comes down to having a juice a day. I have to agree that when I started incorporating juices into my daily diet I noticed my skin had a glow and also I became more immune to colds and flus, which before I was prone to getting colds every couple of month. The antioxidant levels are very high to protect against immune fighting illnesses. If you are looking for new juice/smoothie recipes, look no further as I have an A-list of some below. Happy Juicing :)

 

Blake Lively Detox Juice Recipe 

Ingredients:

  • 1 cup kale
  • 2 Swiss chard leaves
  • 1/2 cup parsley
  • 1/2 small beet
  • 1/2 cup pineapple
  • 2 green apples (use red for sweeter flavor)
  • 1 sprig fresh mint
  • 1/2 lemon, peeled

Directions:
Combine all ingredients in a blender or juicer and process until smooth. 

Jennifer Anistons Breakfast Smoothie

Ingredients

  • Handful of ice
  • 1 cup chocolate almond milk
  • 1 cup frozen cherries
  • 1 scoop vegan protein powder, ­cocoa flavor
  • 1/2 tablespoon maca powder
  • 1/4 tablespoon trace mineral drops
  • 1/2 frozen banana
  • Handful of blueberries
  • 2-3 drops of chocolate Stevia
  • 5 sprouted almonds

Instructions
Place liquids in first, followed by solids. Blend, and enjoy!

 

Michelle William's Favorite Juice Recipe  

Ingredients:

  • 3 kale leaves
  • 1 cup spinach
  • 2 Swiss chard leaves
  • 4 apples (use green for less sugar)
  • 1/2 lemon, peeled

Directions:
Combine all ingredients in a juicer or blender and process until smooth. 

Gwyneth Palthrow Smoothie

Ingredients:

  • 1 cup almond milk
  • 1 tbsp almond butter
  • 1 tsp coconut oil
  • 2 tbsp vanilla mushroom protein powder
  • 1 tsp maca
  • 1 tsp ashwagandha
  • 1 tsp he shou wu
  • 1 tsp cordyceps
  • 1 tsp Moon Dust of choice
  • 1 pinch Hamalayan sea salt
  • 1 pinch vanilla powder (optional)


Instructions:
Combine all ingredients in a blender and blitz.

My Nutribullet Morning Juice 

  • Handful of spinach
  • 2 celery sticks
  • Half Apple
  • Mint Leaves 
  • Ginger 
  • Coconut water
  • BLEND

My Favourite Green Juice 

  • Spinach
  • Celery
  • Spirulina
  • Apple
  • Ginger