Some Easy Workouts You Can Do at Home (with or without weights)

Some of these are older, but I thought I would share a few different workout ideas that you can take with you if you’re on vacation or that you can do if you can’t quite afford a weight set or workout program first.

Before we do any workout, however, we must warm up!

 

 
Here are some weight-optional chest, shoulder and back exercises
And of course, some ab work!
 
This is a bootcamp workout I made for my Team Athena peepz and while I am using weights in the vid, any of these weights can be replaced with a broom stick, dumbbells, soup cans, small child, or even done weight-free.
 


And of course, we can’t forget our legs!  I use dumbbells in this video, you can probably sub soda cans or whatever you found in the hotel fridge that’s got a little weight.  Get creative!

What is Your “WHY?”

Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.” Rumi


Most people want to lose weight or tone up.  We live in a country (well, I live in this country maybe you don’t) where we are surrounded by processed foods and over-sized portions and artificial sweeteners and as a result, most of us are overweight. That excess weight leads to a poor body image and depression and results in more weight.  It’s a vicious cycle and it’s hard as hell to break.

We all want to lose weight fast.  If something doesn’t provide instant gratification, it’s easy to lose hope and just give up.  We yo-yo with dieting.  We get bored of our workouts.  Our friends, family, coworkers, society in general sabotage us by lack of support for our efforts.  So we get stuck.  Stuck being fat and stuck being miserable.


I work for a company called Beachbody.  I coach for them and help people learn how to eat healthier without dieting and also help them get through Beachbody’s exercise programs.  I don’t do this to make money, although it is a perk.  In fact, most of the time I do this for people for free.  I do this because Beachbody saved my life.  Seriously.  Beachbody gave me something that Atkins, Slim Fast, Jillian Michaels, Self, Crunch, 24 Fitness, Jenny Craig and countless other things I tried couldn’t.  Support.  Through Beachbody, I found people who were there for me.  Who were on similar journeys or who had been.  With the support I found, learning how to eat healthily and learning to love working out, I lowered my blood pressure from 170/100 to 110/60.  I reversed my prediabetic status.  I reversed my non-alcoholic steatohepatitis.  And I earned a body and state of mind that is healthy and confident.  


With coaching, I pay this forward. I work with people in a way that is different than other weight loss groups I’ve participated in.  See, what I believe is that being overweight is a symptom of something deep inside. When you’re hurting inside, you wear it outside.  When you start learning to love yourself, you reflect that by taking better care of yourself and the weight starts to come off.  


The first step is to do some soul-searching to find within yourself why you put on the extra pounds in the first place.  The next step is to focus on really why you want to lose them.  For some people, they want to finally be able to sport a bikini or look good in a dress for a wedding.  But for a lot of people, their reasons are deeper than that.  They’re tired of feeling sick all the time.  Their health is declining.  They’re tired of being miserable, ashamed and depressed.  Keeping focus of your WHY is a great source of motivation.  That’s what keeps you driving forward and sticking with your goal.  And having a group to push with, well, that’s the icing on the cake. When we feel supported and we feel like people truly care about whether or not we reach our goals… when we know people are paying attention, we work harder.  So I run challenge groups.  We all do a program together.  We all stick to healthy eating together.  Most importantly, we all check-in with each other EVERY DAY.  We keep each other accountable and on track.  I work with my challengers in the group and one on one to make sure everyone reaches their goals.  


If you think that you could benefit from working with me in one of my challenge groups, send me an email at turborachelfitness@gmail.com.  I’ll tell you how to join Team Athena and I will hold a place for you in one of my upcoming groups. Please note that to participate in one of my challenge groups, I must be your assigned Beachbody coach. All programs and challenge packs can be purchased through my site, www.beachbodycoach.com/turborachel. You can just buy the program, (you don’t have to buy the whole challenge pack) to participate in a challenge group.  Here is a schedule of what is coming:

Brazil Butt Lift Challenge (starting April 9th – there is still time to get in on this):  

Victoria’s Secret models use Leandro Carvalho’s Brazil Butt Lift program to get in shape for shoots and fashion shows.  This workout is low impact, but boy does it work and in just 2 weeks, you’ll really start to see your “bum-bum” lift.  All participants who purchase a challenge pack will be sent a free pair of ankle weights on me.

Turbo Fire Challenge Group (Starting May 7th)
This is the program that took about 120 lb off my body.  90 days of Turbo Fire can change your body, your attitude and your life. With new Turbo Fire classes coming out on April 4th, anyone can get in on this no matter what your fitness level is.  


Les Mills Pump Challenge Group (starting May 7th – filling up now)
Les Mills Pump helped me drop down 2 dress sizes in 90 days.  6 weeks in, I had the beginnings of a 6 pack.  This program is awesome and uses something called the “rep-effect,” using lighter weights with a higher rate of repetition so you don’t bulk up.  Instead, you tone up, torch up to 1,000 calories a workout and your metabolism just sky-rockets.  Best part?  You only have to “Pump” 3 times a week.  There’s a reason this workout is taking over the 24 Hour Fitness classes.  Need extra motivation?  Here are my Les Mills Pump before and after photos:
P90X2 Challenge (Starting June 4th)
I have not completed P90X2 yet, however I am a P90X grad and I am also P90X Qualified, see?
P90X2 is a program that I am very excited to try and would love to have a group to do it with.  This is a challenging program and is not for those who are brand new to fitness.  So, if you are ready to work hard and push and want a great source of motivation to keep you going, get in on this and do this with me!!!

Insanity Challenge (July 2nd)
Want to torch some serious calories fast?  This is a great program to do it with and it only takes 60 days.  You’ve gotta be willing to dig deep on this one but by the time 60 days are up, you’ll be a machine.

Climb out of your comfort zone and try something new.  It’s the only way we grow.  When you stay with what’s safe, nothing changes.  I will be there for you every step of the way to make sure you succeed in reaching your goals.  You’re not alone and I will make damned sure you know it.  



Also, do you like the idea of coaching?  Want to help others reach their health and fitness goals?  Send me an email at turborachelfitness@gmail.com and I’ll tell you how to join my team.  We’re awesome and we all have a whole lot of love to give!





Flat Abs – the Holy Grail

I recently read an article in Fitness magazine with some pretty sobering information.  Your belly has 2 different kinds of fat: visceral and subcutaneous.  Your ab muscles are slapped in there like meat in the middle of a fat sandwich.  Lovely.  Here’s a photo of 2 MRI’s that show the difference between visceral and subcutaneous fat.  Both of these women are the same size, but the one on the right has more visceral fat:


Apparently, visceral fat, the deeper layer under your muscles and between your organs, increases your risk of heart disease, diabetes and different kinds of cancers.  The only way to really burn this type of fat off is with high intensity cardio.  Okay, bring on the Insanity and Turbo Fire, I can handle that.  

Also, according to the same people interviewed in this article, most ab workouts don’t get all of your ab muscles to fire and they provided a workout routine that you can do that is made up of the most effective exercises for firing all of your ab muscles (internal and external obliques, rectus abdominus and transverse abdominus) at once so you get the most out of your workout and get on your way to a 6 pack fast.  I’m all over this one like a bad rash.  So, here’s that workout.  Enjoy!

P.S. If you are unable to see the descriptions clearly, leave me your email address and I will send you the picture.