Change of Habit.

Gemma • 23 • Perth, Australia •

A Fitness and Healthy Lifestyle Blog.

Here you'll find healthy motivation, information and inspiration for weight loss and fitness.

I do not promote thinspo.

I promote self-esteem, self love and healthy lifestyle.

You only have one body, one self and one chance. Make it count.

Work out - 29th June

HIIT 

50sec Work 10sec rest for 21rounds (or 3x through)


1. Jumping Jacks

2. In and Out Push Ups

3. Ballet Lunges

4.Alternating (10 each side) Oblique Side Bends

5. Donkey Kick Left leg

6. Donkey Kick Right Leg.

7. Squat + Elbow to Knee Twists 


Bolded exercises are done with weights.

My sandbag/weight it 8.6Kg 

Work Out 14 June 2013

50sec work 10sec rest for 12 rounds.

1. Jumping Jacks

2. Around the world + Squat w/ sandbag.

3. Alternating Side squats

4. Jumping Jacks

5. In and Out squats.

6. Russian twists w/ Sandbag.

Ugh, my diet has been rather terrible lately as has my nuber of work outs a week. I’m trying to get back into a good routine to help my sadness/depression.

2 Part Work Out

Definitely a LEGS work out…. Owch. 

First Part: Time Challenge.

30 Side Hops 

10 Burpees

10 Push Ups

30 Air Squats

20 Swiss Ball Sit Ups

Repeat Twice for time.

Mine was 9:13

Water Break


Second Part:

Set interval timer to 50sec on 10sec rest for 12 rounds

1. Low jacks

2. Swiss Ball Hamstring Curls

3. Jump Lunges pulsing 4 times before changing.

4.Dead Lift with High Pull

Did this outside today. I think ill do more exercise outside, it has its many benefits! The room for one but also the awesome ledge i can jump on and off of, do dips on and elevated exercises. More stable than a chair! 

Great work out got a good sweat going! 

Also excuse the post workout no make up shot haha

Interval timer was set to 50sec work 10 sec rest for 28 rounds.

7 exercises with skipping inbetween each. I varied the skipping styles out of boredom :P

TD= Tricep Dips

PU= Push up ( w/ side plank leg raise)

The ledge jumps made me feel like i was doing cross fit xD

31/7/12 Workout

Quick one today! ( Still kicked my ass lol ) I have to go to school soon D:

Anyways, it was a HIIT.  50 sec work 10 sec rest for 12 rounds 

1. 10 toe touches and 10 ab kickers 

2. Split lunges with ab twist

3. 10 tricep dips 10 Monkey Push ups

4. Weighted squat and side squat

5. Push up twists

6. 10 High Knee and  10 Mt Climbers

My AMRAP Work out

Today for my work out i made up my own AMRAP (As many rounds as possible)

15 minutes:

10 dynamic plie squats

30 sandbag swings 

10 weighted squat & press

10 burpees

10 one handed push up (other hand on my sandbag)

I managed to do 3 rounds and the first 2.

Really good work out. I did some arm weights after as well. Now to sit and have my protein shake :D Nom nom

Tuesday 26 June

So proud of myself!!

I just completed Zuzana’s Zwow #23

This means i did in total 100 burpees and 200 air squats!! 

MEH LEGS ARHHH JELLLLAY!

I did it in 25min 30sec

5 Yoga Burpees

5 Ab Splitters

50 Burpees

100 Air Squats

2 rounds for time.

Now to do some weights then yoga :) 

FITNESS RULES YALL xD Grrr i feels powerful!

Holy Freakin’ Workout you guys!  Just did this twice through and im shaking. Went to do the washing up and i could barely hold the plates haha

After my work out today. I feel pooped and i think its cause this week hasnt been my best. Well this month really. My 21st, my boyfriends 21st, my brother coming over to visit, my netball being cancelled multiple times. Gah! Im determined to get back on the wagon though haha.

Have you done your daily work out??

Have you done your daily work out??

(via weightforopportunity-deactivate)

My First Before and After!
* I just want to assure people that in my before photo i wasn’t at all depressed with my body and i realise that i wasn’t even overweight. This change didn’t start out because i wanted to lose weight, it was infact to become fitter, stronger and above all healthier. In my before photo i didn’t live a particularly healthy life. I wanted to feel better from the inside out. I have a lot more confidence within myself now, not just with my body. <3 View high resolution

My First Before and After!

* I just want to assure people that in my before photo i wasn’t at all depressed with my body and i realise that i wasn’t even overweight. This change didn’t start out because i wanted to lose weight, it was infact to become fitter, stronger and above all healthier. In my before photo i didn’t live a particularly healthy life. I wanted to feel better from the inside out. I have a lot more confidence within myself now, not just with my body. <3

thinnify:

The Warmup: Do one or two sets of five to 10 reps of each move (10 to 15 for the Sideways Band Shuffle). >Single-Leg, Single-Arm Reach >Facedown Hip External Rotation >Single-Leg Hip Extension >Sideways Band Shuffle The Workout: Challenge the glutes with high-intensity supersets. Do 10 to 12 reps of 1A, then immediately do 10 to 12 reps of 1B. Rest for 30 to 60 seconds, then work through the pairs until you’ve done 10 to 12 reps of each move. Do each superset twice. 1A/ Stability-Ball Hip Extension Leg Curl1B/ Dumbbell Bent-Knee Deadlift 2A/ Dumbbell Step Up 2B/ Stability-Ball Back Extension 3A/ Elevated Reverse Lunge3B/ Dumbbell Straight-Leg Deadlift

Courtesy of: Women’s Health Magazine

Reblogging for future reference. I want a bootay :)

and donkey kicks DON’T FORGET MY FAVORITE donkey kicksALDSKFJ

(via fitnessfactor)