Do This Exercise! Up and Out Full Body Squats
July 2, 2009
Up and Out Full Body Squat!
Take your squat to the next level by challenging your core and working your arms!
Doing a squat is a great lower body workout. You challenge the legs, butt and core. When that becomes easy, you want to add a weight and notice the difference in your squat. You will notice that you can ’sit’ back a little bit more if you are holding the weight in front of you. You should not squat past 90 degrees and your knees should not come over your toes. Now that you have mastered the weighted squat – you can start adding the arm portion. As you squat, push the ball or weight out in front of you at chest height and keep it steady. Bring it back into your chest as you stand up. Now lift the weight over your head and then lower back to your chest. You should be squeezing your butt and abs the WHOLE TIME! Keep all your movements slow and controlled and you will be rewarded with great full body results!
You can add a single set of these to your current workout or do 3 sets of 15 to replace your usual squat workout.
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The Best Bicep Curls!
June 23, 2009
What if traditional bicep curls weren’t the only way to tone your arms? Just by rotating those arms a little bit and challenging your balance and control, you can sculpt beautiful arms in the same amount of gym time.
These 3 bicep curl variations will help you reach the full muscle and challenge it in different ways, leading to a more toned, stronger muscle.
- Traditional Bicep Curl
- Hammer Bicep Curl
- Rotated Bicep Curl
Don’t be afraid to try new things. You can do any of these in any order and when they get easy, you can stand on 1 leg, you can add a squat, you can add more reps or more weight or even add a resistance band.
Fit Links:
Fitness Magazine: Arm Exercises & Shoulder Workouts
WomensHealthMagazine: Arms Workout
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The Fine Print:
You can find the rest of my shows at Mevio .
Audio Shows:
Assercize – 1 move a week to a better butt! RSS
Fitness Attack – Over 500 health, fitness, workout tips in a fun, short format show! RSS
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Full WithAmyMac package including easy recipes, exercises and workouts, sponsor discounts and more!
Working Out with Jillian Michaels!
June 16, 2009
This Fit Life is my review of Jillian Michaels’ Fitness Ultimatum 2009 game for the Wii Fit.
Jillian is famous for her role in the major weightloss transformations that take place on The Biggest Loser so I was anxious to see how her game for the Wii would compare. After struggling for hours to try to make it an enjoyable and challenging experience, I gave up and decided it was a lost cause. I called in backup to confirm my suspicion and then checked out the Amazon reviews as well – it seems that I’m in good company.
Please comment and tell me your experience with this game.
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How To Do The Kettlebell Turkish Get Up!
June 9, 2009
In this Fit Life, we continue to learn about Kettlebells. In the last Fit Life, we had an intro and instruction on how to do the Kettlebell Swing. Today Matt and David instruct us step by step on how to do the Turkish Get Up. Â
You should always start the Get Up without a weight first and then once your form is perfect, add a Bell.
When you are comfortable with the Turkish Get Up, add it to the swing and you have a full body workout!
Combo Kettlebell Workout:
Kettlebell Swings – Swing for 30 seconds and then take 30 seconds off. Repeat the 30 seconds on/30 seconds off for 3-5 minutes and work your way up to doing this for 7-10 minutes.
Turkish Get Up – perform a TGU on the right and left sides – this usually takes a little over 1 minute to complete on both sides. Practice until you can do continuous Get Ups, alternating on both sides for several minutes at a time. Eventually you should be able to work your way up to 7-10 minutes of continuous Turkish Get Ups.
This is about 14-20 minutes of workout — you will feel it the next day!
Our Experts:
Dave Whitley
IronTamer.com
NashvilleKettlebell.com
Matt McBryde
TennesseeKettlebell.com
Fit Links:
Kettlebell Training 101 – PerformBetter.com
How to do a Turkish Get Up Exercise – ehow.com
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You can find the rest of my shows at Mevio .
Subscribe to Fit Life RSS!
Audio Shows:
Assercize – 1 year of weekly butt-sculpting exercises! RSS
Fitness Attack – Over 500 health and fitness tips in an entertaining 1 minute format! RSS
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Tone Your Whole Body Faster Than Ever!
June 2, 2009
Its one of the oldest workouts, but its really made a splash in the US in the last few years. I wanted to know more about Kettlebells, so I found a couple of experts in Nashville to give me the rundown. In this episode of Fit Life, we cover the history of Kettlebells and learn how to do the Kettlebell Swing. A big thanks to Matt and Dave for taking the time to share their knowledge. We will also be doing an episode on the Turkish Getup. Find more information at WithAmyMac.com
Once you’ve learned the technique and practiced the dead lift, you are ready for a workout!
Kettlebell Swing Workout:
Swing for 30 seconds and then take 30 seconds off. Repeat the 30 seconds on/30 seconds off for 3-5 minutes and work your way up to doing this for 7-10 minutes.
Our Experts:
Dave Whitley
IronTamer.com
NashvilleKettlebell.com
Matt McBryde
TennesseeKettlebell.com
Fit Links:
RussianKettlebells.com
BodyBuilding.com
A big thanks to our sponsors!
eMusic.com – Go to emusic.com/fitlife and claim your 14 day free trial and 35 free songs!
eHarmony.com – Buy 3 months and get the 4th month free with eHarmony Discount Code: EHFIT
Eastbay.com – Save 20% off any $75+ purchase with Eastbay discount code: AFLIFE20
The Fine Print:
You can find the rest of my shows at Mevio .
Audio Shows:
Assercize – 1 year of weekly butt-sculpting exercises! RSS
Fitness Attack – Over 500 health and fitness tips in an entertaining 1 minute format! RSS
Best Option! (so you don’t miss anything!)
Get the whole WithAmyMac package including all show episodes, blog, recipes and more!
Reach for Better Abs!
May 25, 2009
Looking for an exercise to challenge your core and work your lower body at the same time? This exercise is a combination of an airplane pose, a pendulum swing and just plain balance. Core exercise is so important for strength and posture. Consistently challenging your abs, back and butt (core) will help you fight neck and lower back pain, sculpt your butt and abs and look taller while doing it! Find other episodes and more information at www.WithAmyMac.com
Fit Links:
Core Exercises – Sparkpeople.com
Core Exercises – CNN.com
Getting a Great Lower Body Workout – Dummies.com
A big thanks to our sponsors!
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eHarmony.com – Buy 3 months and get the 4th month free with eHarmony Discount Code: EHFIT
Eastbay.com – Save 15% off any purchase with the Eastbay Discount Code: AFLIFE15
For other promo and discount code information – visit Mevio Offers
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You can find the rest of my shows on my Mevio profile at amy.mevio.com. If you would like to get all of my shows (Assercize, Fitness Attack, Fit Life) as well as my News & Recipes blog, subscribe to the main feed at feeds.feedburner.com/wamall or read it online at www.withamymac.com/news
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Written by amy · Filed Under Episodes, Fit Life | Leave a Comment
Slim Down Those Thighs!
May 22, 2009
A quick little FitBit that will help you achieve that beach body! Step Squats will help you tone the abs, butt and thighs. This exercise is great for beginners and for advanced training, you just need to add weights.
Fit Links:
Squat Variations – Livestrong.com
Squats for the Buns, Hips and Thighs – About.com
A big thanks to our sponsors!
eMusic.com – Go to emusic.com/fitlife and claim your 14 day free trial and 35 free songs!
eHarmony.com – Buy 3 months and get the 4th month free with eHarmony Discount Code: EHFIT
Eastbay.com – Save 15% off any purchase with the Eastbay Discount Code: AFLIFE15
For other promo and discount code information – visit Mevio Offers
The Fine Print:
You can find the rest of my shows on my Mevio profile at amy.mevio.com. If you would like to get all of my shows (Assercize, Fitness Attack, Fit Life) as well as my News & Recipes blog, subscribe to the main feed at feeds.feedburner.com/wamall or read it online at www.withamymac.com/news
Thank you to Mevio for free hosting and technical support!
Fitness for Free!
May 13, 2009
In this Fit Life we are looking at ways to stay fit without breaking the bank! Money is tight so you might have to skip on the gym membership but that is no reason to stop working out. Between the nice weather, makeshift weights and your online tools, you can get fit for free. Find other free fitness tips, articles, recipes and my blog at www.WithAmyMac.com
Other Resources:
Get Fit for Free – WeightWatchers.com
You Tell Me: Frugal Fitness – BeingFrugal.net
Frugal Fitness – Wisebread.com
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For other discount codes and information – visit Mevio Offers
The Fine Print:
You can find the rest of my shows on my Mevio profile at amy.mevio.com. If you would like to get all of my shows (Assercize, Fitness Attack, Fit Life) as well as my News & Recipes blog, subscribe to the main feed at feeds.feedburner.com/wamall or read it online at www.withamymac.com/news
Thank you to Mevio for free hosting and technical support!
Beat that Fitness Slump Now!
April 14, 2009
In a rut, slump or just down in the dumps? I’ve got 5 1/2 easy steps toward a better you!
You want to eat right, go to the gym, get more sleep, stop drinking coffee and soda, cut out cookies….
We can all name the things we know we should or shouldn’t be doing but creating a list of 50 things you want to accomplish this week towards being healthy is just silly. You can barely remember the whole list, let alone make it happen! It takes 21 days to make a habit – so it seems like picking 1 small thing a month would be the most effective way to do this, right? Find out by watching this episode of Fit Life!
Fitness Links:
Fitness programs: 5 steps to getting started – Mayo Clinic
4 Simple Steps to Start the Exercise Habit – Zen Habits
Jump-Start Your Exercise Routie – CBSNews
A big thanks to our sponsors!
Eastbay.com – Save 15% off any purchase with the Eastbay Discount Code: AFLIFE15
eMusic.com – Go to emusic.com/fitlife and claim your 14 day free trial and 35 free songs!
Other Discounts | Coupons | Promo Offers
The Fine Print:
You can find the rest of my shows on my Mevio profile at amy.mevio.com. If you would like to get all of my shows (Assercize, Fitness Attack, Fit Life) as well as my News & Recipes blog, subscribe to the main feed at feeds.feedburner.com/wamall or read it online at www.withamymac.com/news
Thank you to Mevio for free hosting and technical support!
Written by amy · Filed Under Episodes, Fit Life | 2 Comments
Eating Natural – Fad or Fabulous?
March 30, 2009
How many diet books have you purchased in your lifetime? Do you join the masses when a certain food is deemed evil? Eating naturally is all the trend right now and for good reason, its good for you. However, after years of eating processed and pre-packaged foods, its really difficult to know how to start eating natural foods. In this Fit Life, Amy Mac provides you with 5 ways to start eating naturally.
Improve Digestion Naturally Through Mindful Eating – PlanetGreen.Discovery.com
10 Easy Ways to Eat Natural – Health.com
Is a Food Revolution Now in Season – NewYorkTimes.com
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eHarmony.com – Buy 3 months and get 1 month free when you use the eHarmony discount code: EHFIT
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Other Discounts and Online Offers
The Fine Print:
You can find the rest of my shows on my Mevio profile at amy.mevio.com. If you would like to get all of my shows (Assercize, Fitness Attack, Fit Life) as well as my News & Recipes blog, subscribe to the main feed at feeds.feedburner.com/wamall or read it online at www.withamymac.com/news
Thank you to Mevio for free hosting and technical support!
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