Abs, Abs, Abs – ROCK HARD ABS

Abs, Abs, Abs – ROCK HARD ABS

If you’re like most gym-goers, you probably add a couple ab exercises onto the end of each workout (if at all). Yet, many just never seem to be satisfied with their abs. The problem? Working on your abs after your body is already fatigued from your earlier workout.

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“Problem Areas” WORKOUT

“Problem Areas” WORKOUT

Even after losing weight many people struggle with a couple “problem areas.” The two types of stubborn body parts that can be a challenge to whip into shape are often the triceps (backside of arms) and the obliques (“love handles”). Try this workout which will target those muscle groups and get them toned up for summer!

The workout is designed to be a Tabata style workout. If you have never used a Tabata timer I would recommend downloading a free Tabata timer app, or you can just use a stop watch. You will complete each exercise for 20 seconds, take a 10 second rest, 20 seconds performing the exercise, 10 second rest, and so on, for 4 minutes. Then take a 30 second rest in between each exercise.

And as always, if you ever have any questions, feel free to contact us via live chat or at info@exerscribe.com

 

 

 

Exerscribe App Ad for blog

 

If you haven’t yet checked out the Exerscribe app in the iOS app store, do it now!  Simply download and try the 7 Day FREE Trial.  You will get in the best shape of your life as the app works like a personal trainer and takes you through each exercise while offering options to customize your workout based on your preferences. Dowload here.

Butt Lifting Workout

Butt Lifting Workout

We’ve been getting lots of great feedback from many of you and we strive to give you what you are interested in. So keep the comments and chats coming!  With that in mind, we have decided to publish a video blog, workout, and recipe here every week. Get ready for an a** kicking with the workout this week.  Nobody likes a sub-par behind so get moving to tighten, tone, and lift your butt.  You should be able to do this workout at home with minimal weights, or you can get in the gym and kick it up a notch. I decided to supplement my workout with these butt focused exercises but if you are just starting out this will be more than enough to guarantee a sore backside for days.

butt-workout1

 

 

Exerscribe App Ad for blog

 

If you haven’t yet checked out the Exerscribe app in the iOS app store, do it now!  Simply download and try the 7 Day FREE Trial.  You will get in the best shape of your life as the app works like a personal trainer and takes you through each exercise while offering options to customize your workout based on your preferences. Dowload here.

6 Pack Abs Workout & Nutrition Tips

6 Pack Abs Workout & Nutrition Tips

Hey Exerscribers,

 

With summer right around the corner, I know you’ve been thinking more about your beach body. You’ve probably been working out more regularly, and your diet has been immaculate I’m sure. To help you better prepare for those summer selfies (only kidding, no selfies please), I’ve included some important nutrition tips to keep in mind as well as a workout:

Nutrition Tips

  • Find balance in your diet – Don’t get caught up in fads that may not be best for YOUR body. Listen to your body and recognize the visual and physical changes as you create precision in your diet. When it comes to fats, typically you will want 1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated.
  • Trade your grains for greens – Most of us get too many carbs in our diets from low quality sources (i.e. processed foods). Not to mention that many of us see an increase in c-reactive protein production (inflammatory proteins) after consuming grains. Our long digestive tract is indicative of our requirement for more plant matter in our diets (because that long digestive tract gives the plant matter ample time to properly breakdown). Aim for 1 cup of green veggies at every meal
  • Drink more water – I’m sure this isn’t the first time you’ve heard this tip, but it works. Aim for three liters of water per day to keep you satiated and to keep your metabolism firing properly.
  • High Quality Protein – If you aren’t consuming 1-2 palm-sized portions of high quality complete proteins at each meal, you’re setting yourself up for failure. Without enough protein, your body will have a blunted ability to build lean & toned muscle. Plus, it keeps your metabolism high (you burn more calories just from digestion) and will likely prevent your midnight Ben & Jerry’s binge. High quality sources include grass-fed meats, free-range chicken and eggs, raw unpasteurized dairy, and whey protein isolate powder (if you absolutely can’t get real food).
  • Eat to 80% full – This is a qualitative measure, but extremely effective for fat loss. You want to eat in that hunger “sweet spot” to make the necessary behavioral changes that will get & keep your body lean. The infographic below describes this further.

How hungry are you infographic

  • Avoid drinking your calories – I know you love your juice detox drinks and coconut waters, but drink them with caution. Although fat loss is NOT simply a math equation of calories in versus calories out, an energy surplus (from tons of drinks) will likely lead to more body fat. Additionally, these drinks often don’t carry the quintessential fat-soluble vitamins (A, D, E, and K) that high quality animal products and other whole foods do. These fat-soluble vitamins, in conjunction with other accompanying enzymes and minerals, create the perfect recipe for optimal fat metabolism.
  • Make a Plan – If you fail to plan your meals, you plan to fail. Find the right ritual that works for you. Maybe you create a Sunday ritual where you prepare and tupperware your meals on Sunday. Or maybe you create a Breakfast ritual where you do this once every morning. Whatever it may be, the more prepared you are, the more likely you are to stick to the tips mentioned above.

Workout Plan

Here’s a workout for getting 6 pack abs. For more workouts like this, email us at info@exerscribe.com and let us know what you’re looking for.

 

Crush it,

co-founder // exerscribe

 

Kusha Karvandi

Kusha Karvandi

Owner at Exerscribe
As an entrepreneur, author, and fitness enthusiast, Kusha worked as a personal trainer and health club manager since 2007. Kusha is also the creator of a fitness app, Exerscribe, that monitors the user and adapts to their preferences — like the "Pandora" of workout Apps. Exerscribe is a brain-based training system that uses neuroscience and behavioral-based coaching for lasting results. Kusha has over 16 certifications from nationally accredited organizations and over 10,000 sessions serviced.
Kusha Karvandi

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Heart Pounding Track Workout

Heart Pounding Track Workout

In the mood for a great cardiovascular workout to get your blood moving as you start a new week?  Try this track workout instead of your usual cardio routine. I promise, you won’t regret switching it up.  You will feel amazing  This workout can also be completed on a treadmill but I felt like getting outdoors for some fresh air with this workout.

 

(Note: 400 meters = 1 lap around the track)

Warm up: jog 400 meters

Track Workout:

Sprint 100 meters, jog 100 meters, sprint 100 meters, jog 100 meters (4 reps)

Sprint 200 meters, rest 30 seconds (4 reps)

Sprint 400 meters, rest 1 minute (2 reps)

Cool down: walk 1 lap

A female track star sprinting down the race track

A female track star sprinting down the race track