Just having a bit of a play around with some variations to keep the standard body weight squat a bit more interesting. I found this quite effective, as not only are you adding another dimension to the squat, and increasing the work load, you are also working your shoulders, and your arms when holding the med ball out in front. For variations in difficulty, just increase or decrease the weight held out in front of you. Remember…keep you core strong, chest up, strong back and your spine in a neutral position.spine in

Made my own delicious no bake protein bars, simple easy recipe, took me about 10/15 mins to make

1 cup oats or oat flour

1 cup protein powder

1/2 cup cocoa powder

1 cup ground nuts

1 cup shredded unsweetened coconut

6 tblsp manuka honey

1 tsp vanilla or cinnamon 

Pinch of salt

In a food processor grind up the oats until they become fine flour. Add protein, cocoa powder, nuts, shredded coconut, and salt and combine well. Add raisins, honey and vanilla/cinnamon. Mix until the dry ingredients are fully hydrated, scraping down the sides as needed. Dough should be tacky, but not too sticky. If the dough is too dry and won’t come together add a little bit of water.

Once well combined, scrape dough onto a cookie sheet covered in wax paper or a silicone mat. Place another piece of wax paper on top and roll out to 1/2 inch thick, shaping into a square as you roll. Top with some shredded coconut.

Place bars in the refrigerator and allow to harden before cutting into 12 equal pieces. Store in refrigerator for 5 days or up to a month in the freezer.

Enjoy πŸ‘πŸ˜œ

Made my own delicious no bake protein bars, simple easy recipe, took me about 10/15 mins to make

1 cup oats or oat flour

1 cup protein powder

1/2 cup cocoa powder

1 cup ground nuts

1 cup shredded unsweetened coconut

6 tblsp manuka honey

1 tsp vanilla or cinnamon

Pinch of salt

In a food processor grind up the oats until they become fine flour. Add protein, cocoa powder, nuts, shredded coconut, and salt and combine well. Add raisins, honey and vanilla/cinnamon. Mix until the dry ingredients are fully hydrated, scraping down the sides as needed. Dough should be tacky, but not too sticky. If the dough is too dry and won’t come together add a little bit of water.

Once well combined, scrape dough onto a cookie sheet covered in wax paper or a silicone mat. Place another piece of wax paper on top and roll out to 1/2 inch thick, shaping into a square as you roll. Top with some shredded coconut.

Place bars in the refrigerator and allow to harden before cutting into 12 equal pieces. Store in refrigerator for 5 days or up to a month in the freezer.

Enjoy πŸ‘πŸ˜œ

Super Green Sunday Smoothie!

Spinach, Kale, Banana, Mango, Orange & Pear smoothie!

Full of antioxidants and great nutrients to set you up for the day ahead! So delicious and refreshing, give it a go 😜

Let me know if you have any questions, would love to help.

Super Green Sunday Smoothie!

Spinach, Kale, Banana, Mango, Orange & Pear smoothie!

Full of antioxidants and great nutrients to set you up for the day ahead! So delicious and refreshing, give it a go 😜

Let me know if you have any questions, would love to help.

#WeeklyWednesdayWorkout

TRX/Medicine Ball Jack knife

This exercise is a fantastic lower ab workout that requires both core strength and stability as well as some upper body control. The same technique can be completed on the TRX or a gym ball as shown.

To start, position the feet either on the top of the ball, or in the handles in the TRX, so that they hand about six inches from the floor. Place your hands so that your arms are at 90 degrees to the body, which should be in a high plank position (legs extended with back straight). From this position, engage the core, bend your knees and draw your knees in as close to your chin as possible. control the movement in and reverse the technique on the way out.
Repeat the exercise using the same technique. I have incorporated a press up after each jack knife to increase the difficulty of the exercise. To make the exercise slightly easier, try completing the movement in a standard plank position with your elbows flat on the ground.

Not only will this exercise tone your abs but it will strengthen your lower back, legs and give you the benefits of a quick cardio workout too.

Targeted area: Lower abs, core, chest, triceps

Give it a try, and send your videos to info@arfitnesslifestyle.com for a shoutout

Follow arfitnesslifestyle for more training videos like this.

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Sunday Single leg squats

Can anyone do this?

Single leg squats (SLS) are great for anyone with back issues, who find it difficult when loading their spine with a weight such as barbell squats. SLS can help eradicate imbalances between the two sides of the body, and best of all, you can build big strong legs without even needing to go to the gym.

However, this is NOT an exercise that you can just do as a beginner, you need to progress to this point or you will injure yourself. Try starting off by sitting down on a chair and getting up using only one of your legs. Try that for a few weeks, once mastered, progress on to full range assisted single leg squats using the TRX ropes, or something to hold on to. Then see how you go with this.

Good luck, let me know how you get on, would love to see any video attempts.

Tag me in your video, or send me them for a shoutout to info@arfitnesslifestyle.com


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Reverse abdominal crunch.

Lie on the floor/mat on your back. Keep lower back in contact with the floor, feet and legs straight and together. Place hands to sides or under lower back for support, or hold onto something like i have.

Keep your legs straight and together, back flat, lift legs upward until they are above your hips, Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower down to the starting position slowly and with control but do not allow feet to touch the ground between reps.

Target area: Hips, Abdominals.

Good luck! Let me know how you all get on!

πŸ‘F O L L O WπŸ‘ arfitnesslifestyle for some more videos like this.

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