Fitness Routine-ARMS

  • Start of with 10 minutes of cardio 
  • 8 minutes of stretching
  • Squat machine both legs 15 reps X 3;  then alternating legs 15 reps X 3
  • Dumbbell curl each arm 15 reps X 3
  • Bench tricep dips 12 reps X 4
  • Cable rope curl 12 reps X 3
  • Barbell benchpress 12 reps X 3
  • Barbell curl 15 reps X 3
  • Arnold Press 12 reps X 3
  • (When my arms start to get too sore, I take a break and do elevated squats 10 reps each leg X 3 with weights)
  • Make sure to use the appropriate weights for use, sometimes use a lighter weight but tense the focused muscle group

 

I then do I few exercise focused on abs;

  • Plank 30 seconds X 3
  • Crunches 24 reps X3
  • Ab machine 15 reps X 3
  • Bridges 15 reps X 3

Then a cool down stretch for about 5-8 minutes 

 

 

For more ideas check out my Instagram! @devonrskye

and check out CCFIT app

Fitness Programs

Guide Reviews

So recently I have been getting back into going to the gym regularly. However being totally new to the whole gym routine I wasn’t quite sure where to begin or what machines to use. So I decided to turn to social media for some inspiration and get some good workout ideas.

So I have found a couple workout guides by Instagram Fitness Gurus, and tested them all out.

Kayla Itsines. Her Bikini Body Fitness Guide

The first one I tried was Kayla Itsines. Her Bikini Body Fitness Guide is.. well intense. Its full of a variety of moves and most of them all can be done at home I made it to week 4 of the guide but for me personally I have really bad knees and there was a lot of jumping and I just couldn’t handle it. 

I loved the guide visually it had great explanations of all the moves and the break down of the program was very descriptive. I loved the introduction to the program. Its a downloadable PDF that you pay for, she also has a book you can buy at chapters and an app! I would defiantly recommend it for someone who is more comfortable working out at home!

https://www.kaylaitsines.com

 

Miss Emma Troupe Fitness Guide

So I have been following Emma now for a few years and seen her progression. Honestly it was pretty amazing! Just few weeks back she released her very own fitness guide which I was over the moon about since I loved watching her videos on Instagram.

Her guide is gym based and is intense she has a few varieties of guides for specific needs; glutes, full body and HITT. I personally tired the one week free trial because the guide does cost $80.

So this guide is great as well, it breaks down the nutrition (She is a certified nutritionist), as well as the exercises themselves. There are explanations of how many reps and what exercise. However there are no explanation on what the exercises themselves look like. So for a new person starting at the gym not knowing what machines or any exercises, it’s difficult. I found myself looking up what the exercises were and how to properly do them. (A bit of a pain)

I enjoyed the workouts better than the Bikini Fitness Program because they pertained more to weight lifting and it had great information on proper dieting for gaining muscles. So I would recommend trying the free week first. 

https://www.missemmatroupe.com/shop

CCFIT APP

Once again I found this because of instagram. So I was watching Cristina Capron workout videos on Instagram for a bit, and then soon realized she had her own app!

So this app is my favourite. Its’s free however she has a weekly workout plan that you can purchase. I started using the free workouts. It breaks it down into muscles groups. So the app has videos the explain how to do the workouts individual. But my all time favourite part is the whole workout plans. So say you want to work on legs, she has an entire workout planned. You click the video and at the bottom you click start workout. It leads you to the next screen which is on the top of the phone the workout video explanation and the bottom a timer. A voice tells you what exercise to do and for how long. It warns when you close to 10 seconds and then after each exercise tell you to rest and counts the rest time. You can then log your workout and keep track.

For me personally this app is my all time fav, it has the visuals the explanations, the social aspect to it, you can join and be part of the network. It’s absolute fabulous and would recommend this for everyone!!!

So download CCFIT app get it at the app store!!!!

Stay tunes for more gym tips and reviews!!!!

Veggie salad 

Olive oil and red wine vinegar with veggies and flax seed chips. Healthy fats and fibre to add to your diet 

 •••••••••••••••••••••••••••••••••

Benefits

Bell peppers: antioxidants-anti inflammatory-vitamin C

Flaxseed: omega 3-antioxidants-healthy fatty acids

Olive Oil: blood sugar control- healthy fatty acid 

Cucumber: vitamin K- vitamin C- biotin

Maca Powder Benefits

I mentioned in another post regarding my skin issue, that I use Maca powder to help. Since Maca powder is such a great superfood I thought I would share a little further explanation on the benefits that it has.

  • First off it is a root, classified under the adaptogen; meaning it is a plant that helps restore and protect the body.

BENEFITS

  • High in vitamins
  • Antioxidants
  • For woman it can help with their menstrual cycle and effects of menopause
  • It helps with hormonal balance, sexual health and fertility
  • It helps with mood balance; such as anxiety and depression
  • Energy, these of mac powder can increase energy physically and mentally
  • Helps with memory
  • Skin; it helps with acne and blemishes 

The links below are for two greats sites that go more in depth of the benefits and recommend ways to consume!!!

Links

Top 5 Maca Root Benefits

7 Top Helth benefits of Maca

Antioxidants 

I have been struggling with acne since my early twenties. During my teenage years I never had blemishes but suddenly in my second year of college I lost control of my face. I was so embarrassed and would avoid going out because of how ashamed I was. I felt helpless. After trying all the drugstore, topical items out there I started to do a bit more research on my acne problem. With that I learned a lot of it came down to what I put in my body and how I take care of it. 

  • Getting the right amount of sleep 7-8 hours
  • Drinking plenty of water I try to drink 8 or more cups
  • I use maca powder in my smoothies (it’s an antioxidant)
  • I drink a glass of match powder (antioxidants)
  • I exercise 5-6 times a week to get rid of toxins 
  • Eating plenty of fruit and veggie diet 
  • Cutting out sugar and gluten made a huge difference for me personally 
  • I take probiotics and vitamin c and e 
  • Avoided processed foods 
  • Keeping a positive outlook really does make difference 
  • Cut out caffeine 

Everyone is different with what may help their skin. It takes time it’s not over night. And there are good and bad days. Especially when it comes to that time of month.

But never let your blemishes stop you from feeling confident in yourself.