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Fitness




Welcome to the ‘Fitness’ section of the website. Here you will find all my collated blogs and tips on anything and everything to do with ‘Fitness’.

  • Are you struggling to know what sort of exercise you should be doing?
  • Are you looking for short and impactful routines?
  • What kind of weight training will produce the quickest results for you?
  • Learn how to create your dream body right here!

Join me in the gym to get the results you are after, immediately.

Why HIIT?

By Andrew Fox

Any idea why everyone is talking about HIIT? Do you even know what it is? Well in today’s article Andrew XYZ, the the founder and CEO of AimWorkout is going to tell us everything we need to know about HIIT and how it can literally transform your body and your health.

HIIT is a program that focuses on high impact exercises. Beside high-intensity exercises, HIIT also involves low-intensity exercises. In short, HIIT is a mixture of high-intensity and low resistance exercises. Here, high impact exercises increase oxygen consumption and low impact exercises control the breathing and heart rate. An example of HIIT can be a 30 seconds sprint followed by a 60 second walk.
If you want to burn calories, condition muscles and maintain health, you need to include HIIT in your routine. There’s no doubt that HIIT involves tough and complicated exercises but, if you want to acquire maximum health benefits, you need to consider HIIT.

How HIIT offers Health Benefits?

Simply put, HIIT is a method of exercise in which high-intensity bursts are followed by short and effective recovery periods. The extra oxygen required in high impact exercises is achieved in the recovery periods. It is this extra oxygen that helps in burning fat and enhancing the metabolic rate. Physicians call this the after burn effect or Exercise Post Oxygen Consumption (EPOC). The EPOC effect helps in improving insulin sensitivity, elevating hormone levels and decreasing appetite.
Therefore, it’s argued that HIIT is the best workout programme for maximum health benefits in minimum time.

Click here to read the rest of the article

no comments // June 7, 2016
How To Banish Those ‘Bingo Wings’

One of the most common questions I get asked is how to get rid of the excess fat that hangs off the back of the upper arm, what some may 'affectionately' call their "bingo wings".

So, in today's post I wanted to describe some of the most effective exercises that you can do to tone this area. The 5 exercises that I'm explaining in this article may be exercises that you've never done, or even heard of, before. If they are new to you, please do give them a try. They all work to build and tone the muscles in the back of the arms. These muscles are called the tricep muscles. By targeting this area, and building muscle here, you will create definition, and lose the loose skin that can develop here, particularly as we get older.

For maximum efficacy, go heavy! This means performs the exercises until failure - i.e where you simply can't lift that weight any more, until you've given your muscles a rest. Using really light weights will do absolutely nothing for you. When you've selected the right weight for you, perform each exercise for the recommended number of repetitions for 3 sets (3 times). Then, repeat this circuit of exercises 2 – 3 times per week, but not on consecutive days.

Click here to read the rest of the article.

no comments // May 26, 2016
Top 10 Tips to get your Health and Fitness Back on Track for 2016

If you’re anything like the majority of us - with the New Year comes the hope of a ‘New You’. What this means is different for us all, but may well include losing some weight, becoming healthier, fitter or happier.

Sadly, research shows that it takes just 10 days, on average, for us to fall off the bandwagon and return to our old ways. That means that most of us will have reached the 10th January and dropped our goals like a hot potato, so what can we do to help ourselves to get back on track?

Well, here are my 10 top tips:

1) Throw away all the naughty foods you have in your cupboards
If your cupboards are stacked with delicious and tempting treats that are full of empty calories and sugar you’re probably going to eat them. So, throw them away before you do. Remove all temptation, so that when you’re hungry and looking for a quick pick me up you can opt for a healthy alternative.

2) Set a realistic fitness goal
It’s important to set a realistic goal rather than a grandiose goal. that can feel just too far away and hard to achieve. For example if your goal is to lose 2 stone and you’re 2 months in and have only lost 4 pounds – you may feel

3) Take baby steps
Rome wasn’t built in a day. And you’re not likely to make any big, sustainable changes, over night. So break all goals down into mini, achievable, daily goals. These all build up and gain momentum, and, before you know it, you’ll be staying on track and making it happen.

Click here to read the rest of the article

no comments // February 24, 2016
Tips and Advice for using a Foam Roller in your Workout

If you suffer from post muscle soreness, DOMS, then read this article by Aston Villa's osteopath, Ben Barker, on why and how you should use a foam roller in your workout!

Why and How to Use a Foam Roller in Your Workout

Self-massage with a foam roller has become vital step in many post exercise recovery routines to help relieve muscle tension and soreness. Because, whether you skip a cool down or the obligatory stretches, you may still be left with muscle soreness.

With many gyms now offering clients the chance to use foam rollers, and retailers also picking up on this trend, foam rollers have become available to not only the fitness elite, who may already have been in the know, but also to those who may not know about the benefits of self massage.

Using a foam roller can greatly help to aid your post workout recovery, however understanding how to use self-massage and the best practices are essential before you begin to really make the most of this excellent piece of equipment.

What is Foam Rolling?

Foam Rolling is also known as a Self-Myofascial Release (SMR) massage technique which helps to release tightness found in muscles and the fascial. The Fascial is the part that surrounds individual as well as groups of muscles.
A foam roller is used in SMR to apply pressure to specific body parts and areas of pain to help relieve tension. The area of tension and pressure required, will dictate the foam roller you use. If you are new to foam rolling, then starting with a small foam roller can help you to get used to the rolling motion initially, before increasing in size if or when required.

Click here to read the rest of the article

no comments // January 20, 2016
5 Common Fitness Mistakes – And How To Avoid Them

Magazines, uninformed journalists and pseudo fitness gurus are constantly promoting the ‘latest amazing celebrity fitness secret’ or the ‘magic pill’ that will let you eat anything you want and still lose weight, or the new ‘superfood’ that will cure cancer, end world poverty and rejuvenate your liver all in 1 week. And they do this because they are trying to sell products. They want you to continually buy their magazines, supplements or a new ‘health’ food.

There is such a lot of useless, false and misleading information out there that it has become almost impossible to sift the wheat from the chaff. The reality is that there are no magic pills. Becoming your fit and healthy best takes time, commitment and hard work.

health and  fitness mistakes

Click here to find out more about the 5 fitness mistakes you're probably making, and what to do about it.

no comments // June 3, 2015
10 of The Best Body Weight Exercises To Tone Your Whole Body

I've just come back from a gorgeous holiday in Greece with Joe and a bunch of friends. As always, on holiday, we all ate too much and moved too little. Which means, now we're home, we're feeling sluggish, tired and out of shape. Which is really the opposite of how we should be feeling after 10 days in the sun!

But it doesn't have to be this way.

There are lots of fun and interesting ways that we can keep active, fit and healthy whilst we're away.

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So, today, I want to share with you my step by step guides to 10 simple body weight exercises that you can do, anywhere, anytime, along with my body weight exercise 'top tips'.

These exercises are all compound exercises which means that they use lots of different muscles, for maximum effect and calorie burn.

I've also designed them so that they don't require any special equipment or much space. So there really is no excuse!

Click here to be taken to the exercises

no comments // June 3, 2015
The Do’s and Don’ts of Exercise in Pregnancy

Do you wonder what sort of exercise, if any, you can do in pregnancy?

Are you concerned that you might be hurting your baby if you do any more than take a long walk or go to a prenatal yoga / pilates class?

Well if that sounds like you, you’re not alone!

When I found out that I was pregnant last December I panicked. Not about the baby (this was a much hoped for little one) but about what sort of exercise I could continue doing.

If you’re anything like me then the idea of spending 9 months walking and doing yoga is a little like hell! So I set about researching, speaking to midwives and doctors and getting my qualifications in pre and post natal exercise.

And in today’s article I’m going to share with you what I’ve found – alongside some definite Do's and Don’ts of Exercise in Pregnacy.

exercise in pregnancy

 

Click here to keep reading.

no comments // May 6, 2015
FITNESS – 4 GREAT BOTTOM EXERCISES YOU CAN DO FROM HOME

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Is your bottom a bit of a problem area? I know I'd exchange mine at the drop of a hat!

Is it not as pert as you'd like it? Does it lack shape? Or is is just a little on the large side?

About 80% of the clients I work with want me to help them tone up their bottoms, so in today's episode of RebeccaFredericsTV I share with you 4 easy bottom exercises that you can do from anywhere. As always, if you want to make them harder add some weights!

f12 cover

Try doing 15 reps of all 4 exercises, without taking a break. Then rest for 3 minutes before performing the set of all 4 exercises 2 more times. Ouch!

Click here to keep reading and be taken to the episode.

no comments // August 27, 2014
FITNESS: 3 KILLER TRICEP EXERCISES TO TONE THE ARMS

Click Here to be taken straight to the Episode.

Are you happy with your arms?

Do you show them off proudly by wearing strappy tops and dresses in the summer?

One of the most frequent questions I get asked by women is how to tone up their arms.

So, in today's episode of RebeccaFredericksTV I thought we'd do something different and amalgamate 3 of my fitness demo videos together to show you exactly how to perform 3 of the best tricep exercises that you can do, to get beautiful, toned, and strong upper arms that are perfect to show off this summer.

But randomly performing a few exercises won't cut it. As with everything you need to know what your goals are and you need to be consistent. You need to perform a different number of repetitions and have a different rest time between sets, depending upon your goals. If you want toned and lean arms, you're going to have to work to get them.

And I'm here to help!

So, see below for some easy to follow instructions, and my 3 Killer Tricep Exercises video.

F11 cover shot copy

Goal: I want to BUILD MUSCLE

Weight: Heavy enough that you have what's called 'muscle failure' after the 8th rep - this means you can't possibly perform another rep without your hard earned rest period
Sets: 3
Reps: 8
Rest between sets: 2- 3 minutes
Frequency: 2/3 times per week

This means you would do 3 sets of 8 reps (e.g 8 tricep dips performed 3 times in total). After each set of 8 reps you would rest for 2 - 3 minutes.

GOAL: I want to BUILD MUSCULAR ENDURANCE

Weight: Heavy enough that you have what's called 'muscular fatigue' after the 15th rep - this means your muscles are tired after the 15th rep
Sets: 3
Reps: 15
Rest between sets: 30 - 60 seconds
Frequency: 2/3 times per week

This means you would do 3 sets of 15 reps (e.g 15 tricep dips performed 3 times in total). After each set of 15 reps you would rest for 30-60 seconds.

Click here to keep reading and be taken to the episode.

no comments // July 16, 2014
FITNESS: THE LOW ROW

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Do you work out the muscles in your back specifically? Do you ever do rows, dead lifts, lat pull downs or back raises?

Well, unless you're really into your fitness my guess is that you don't. But working out your back muscles is incredibly important, not just for the health and stability of your spine, but also for helping with any back pains or niggles as well as the aesthetic benefits this type of exercise has.

Want a great posture and to stop slouching?
Want a beautiful and defined back?

F10 cover shot

If so, today's episode is for you. Because today we're in the gym where I show you how to use a really simple and effective machine, that targets the back muscles to help bring you all those benefits we just discussed!

Let's get started!

Click here to keep reading and be taken to the episode.

no comments // May 7, 2014

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