weightlifting

home gym must-haves

Lately I have been dreaming about moving into a 2 bedroom apartment so I can use one room as a designated gym (as well as a second closet which I am in dire need of). So until I have room for a treadmill, elliptical or a bike, I have put together a few smaller must-have items for my home gym.

home gym

1. Stability Ball: an inexpensive way to give your workout a little something extra. Use for core work, sit on it for shoulder work, use for wall sits or prop your feet on it for push ups. Theres a million things you can do with a stability ball.

2. Jump rope: cardio, cardio, cardio. Use a jump rope if you’re looking for an easy and simple cardio warmup.

3. Kettlebell: I am loving kettlebell exercises! Use them for cardio or strength training and work every muscle in the body.

4. Yoga mat: stretching, yoga, ab exercises, a yoga mat can be used for anything and everything.

5. Bosu Ball: instead of standing flat on the ground, stand on a bosu ball when doing shoulder or arm exercises, squats or killer crunches. This will give you an added core bonus.

6. Dumbbells: these are essential for any home gym. I like these specifically because the material will protect the hardwood from getting scratched. Also, be sure to get heavier weights. I usually use 8-15 pounds.

7. TRX resistance band (not pictured): this allows you to do hundreds of exercises using your own bodyweight. You can anchor it to your door at home. I have been loving TRX and bodyweight training lately!

Leg Workout

Ok, my legs are KILLING me today! This was what has brought me to such misery today, but let me tell ya…it is SO worth it. If you are not getting sore, you need to find that fire inside of you. It was not until I started to lift weights that I saw a huge change in a short amount of time. Instead of just going through the motions, I have been increasing the weights and conquering my mind. I am realizing while typing this,  that I need to start posting progress photos! (My apologies, I’m not too fond of taking selfies!) I know a lot of women don’t know what to do the second they walk into a gym. I have been there myself, and I’m sure we all have. It can be very intimidating at first!  I thought this layout of a workout can help “guide” you through your gym routine. Follow these exercises and you will soon get in the groove and feel your way around. Get inside your head, think positive, keep working hard and be patient. You will get there. I love this saying…”Sweat today, smile tomorrow.”

Try this leg workout and let me know what you think!

1. Lunge with dumbbells

2. Lunge with barbell

3. Squat with barbell

squat

4. Deadlift

 5. Seated Leg Extension

6. Laying Leg Curl

7. Leg Press

8. Seated Leg Curl

9. Seated Calf Raise

10.Box Jumps

boxjump2

[Photos compliments of bodybuilding.com]

I am so excited to announce that I am doing a GIVEAWAY on my Facebook page as soon as I hit 800 “likes”! Only a couple more to go. Please help me get there! Share, share, share Fitness and the City on Facebook so we can do this thing! The giveaway just might have something to do with my favorite brand below….!!! Thanks guys, and happy almost weekend! =)

Fit Gal: Brittany!

I have been DYING to introduce you to this amazing woman and fitness guru! She has come a long way and I am so impressed with her dedication and committment to fitness. So here she is…

 Fit Gal: Brittany!

1. Tell us about yourself and your fitness lifestyle.

Hi! my name is Brittany and I am a 23-year-old student studying Business Administration.  I made my lifestyle change almost 3 years ago now.  I had a free membership to the gym on campus and decided to take advantage of it.  Starting out, I had no idea what I was doing.  I would follow my boyfriend around in the gym and watch what he did.  I was very self-conscious because I had no clue what to do with any of the equipment – I felt like everyone was staring at me.  I started  to follow fitness pages on Facebook and read up on some articles online to get the basics.  One day I picked up a copy of Oxygen Magazine at the grocery store while I was waiting in line and thought wow, this girl looks amazing! I bought it, read it cover to cover and felt more motivated than ever.  Not long after I was giving my boyfriend tips in the gym! It’s been a great journey so far and I’m so proud of myself for making this lifestyle change. I am continuously learning and loving every minute of it!

2) What are your goals and how are you working towards them?

My original goal was to lose some weight and tone up.  In the beginning I did lose weight – but I pretty much gained it all back in MUSCLE.  This was kind of discouraging at first but looking back at where I was and to now, I definitely look and feel smaller, more toned, fit and have a lot more shape.  I think it’s important for women to realize that they shouldn’t be scared of lifting weights because all the muscle you build burns more calories and keeps your metabolism revved!!  My goal recently was to compete in a fitness competition. I am excited to say that I will be doing that in April 2013!! I joined a local team that does coaching for athletes and fitness competitors and am so excited and proud at the progress I’ve been making so far.

3) Do you “eat clean”?

Yes! I believe it’s impossible to make progress in the gym if you do not eat clean.  I did pretty well at eating clean before I joined my team but obviously still enjoyed treats..I have a terrible sweet tooth 🙂 Now that I have a deadline I’m kicking my butt into gear! Lots of protein – chicken, lean beef, salmon, haddock tuna etc, good nutritious veggies like kale, swiss chard, broccoli and good sources of carbs – sweet potato, oats, quinoa, & brown rice.  I still have an occasional treat but keep it small in moderation.

4) In what ways do you stay active?

I am in the gym 3 days on, one day off then repeat. I work all muscle groups twice a week.  Right now I am doing little cardio as I’m in the muscle building phase of my prep.  I’m also doing some group yoga classes when I can.

5) What inspires you to live this lifestyle?

Those moments when your mind is telling you to stop because it hurts but you keep going and push past that weakness..those are the most important moments because it means growth.  Seeing changes in myself no matter how small they may be makes the difference and keeps me inspired to work hard and stay motivated!

 Lots of love!
Brittany
“Fit Brit”

brit

Thank you so much Brittany for joining the Fitness and the City fam as a Fit Gal! You are so inspirational and I personally cannot wait to follow your journey to your first fitness competition!! Good luck girl!

Oh and by the way, she has an awesome fitness Facebook page as well, so be sure to go check it out!

—> www.facebook.com/fit.brit08

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