Chrysalosity

a flourishing lifestyle

Low-Impact Booty Workout

· FEEL-GOOD FITNESS

This year I learned in a big way that sometimes taking time off from exercise is 100% necessary. Multiple health concerns caused me to take a step back so that I could allow my body to rest and recharge. Forcing myself into strenuous workouts after my body had already experienced some degree of trauma would have actually been counterproductive. After managing my health concerns for a few weeks, I was ready to re-introduce exercise into my routine, starting with a low-impact program.

 

Why Low-Impact?

If you've recently gone through health issues or are simply starting from ground zero when it comes to working out, low-impact routines are the way to go for so many reasons. They are:

  • excellent for practicing proper form
  • a realistic way to establish a routine
  • gentle on your joints
  • accessible for most fitness levels

For most beginners, low-impact programs may also be bodyweight-only/equipment free. But after I finished my low-impact program, I wanted to explore more low-impact routines that would challenge even intermediate/advanced fitness levels. I put together a routine that can be modified and personalized for any degree of fitness so that y'all have no excuse not to try it!

 

Low-Impact Booty Workout

For this glute-targeting low-impact routine, I'd recommend using the following equipment:

  • Treadmill
  • Resistance loops
  • Yoga mat

If you don't have a treadmill, you can certainly take that portion of the workout outdoors, but try to find an area with a pretty good incline to elevate your heart rate. Also, especially for beginners, resistance loops/bands are not necessary, but they add an extra challenge to the mat workout for intermediate/advanced fitness levels.

This workout includes your warmup and cooldown, and you can complete the whole thing in about 35-40 minutes. (Or, if you're like me, that's about two episodes of Friends.) I recommend going through the mat workout twice, but if you're cashed out after round one, no one's judging you!

For me, this workout was sneaky hard. I'll warn you - you might be hurting the next day, but that just means it worked! Give it a try and let me know what you thought in the comments below!

My Top 5 Essentials for Effective Home Workouts

· FEEL-GOOD FITNESS

I love my home workouts!

I work out several times a week, but I don't go to the gym - I do home workouts! I've thought about buying a membership, but I couldn't justify spending that much. (Have I ever mentioned that I'm Dutch? That's actually a pretty true stereotype.)

Don't get me wrong, there are plenty of great bodyweight workouts you can do at home without any equipment at all. In fact, these workouts are exactly how I started out, and doing them increased my initial strength and coordination. But at some point, you may reach a fitness plateau if you don't increase the challenge, and you may need to invest in some equipment to improve your home workouts.

There are a lot of products out there, and the fitness industry will have you believing that you need all of them for effective workout gains. But the truth is, you can get a great workout with very little equipment at all. Here are my top five essentials for home workouts, plus links to the specific products I use.

This post contains affiliate links. Clicking these links doesn't cost you anything extra, but it does help me run my site and continue to provide free content. For more, read my Disclosure Policy.

 

My Top 5 Essentials for Effective Home Workouts

 

1. Yoga Mat

Unless you work out in a carpeted area, a yoga mat is a must. It provides a soft cushion for high-impact workouts and comfort for abdominal exercises, Pilates, and of course, yoga. Since I work out on a hard surface, I use a yoga mat to protect my joints from jumping in workouts and for floor work.

When shopping for the perfect yoga mat, you'll want to consider the thickness, weight, and durability. This mat has great reviews on Amazon and is reasonably priced.

 

2. Resistance Loops

I recently bought a set of resistance loops to step up the challenge in my Pilates and Barre home workouts. These bands are cheap and extremely effective in increasing the burn in traditional bodyweight exercises. Win-win!

Resistance loop sets come in various degrees of thickness and are color-coded so you can easily determine which band will suit your workout. I bought these on Amazon and have been loving the extra challenge in my floor work.

 

3. Adjustable Dumbbells

For a long time, I was limited to only 5-lb and 15-lb dumbbells, but I wanted to increase my challenge and build more muscle by upping my weights. At the gym, you can use machines to adjust to the weight you need or use their rack of free weights, but the options are slim for home workouts. I looked into a few different brands of adjustable dumbbells and settled on the Bowflex SelectTech 552 weights.

Without having to spend a fortune and a ton of space on a rack of free weights, I have one set of dumbbells that adjust from 5 to 52 pounds. For me, this range is perfect, and I can use them for pretty much any strength training workout.

There are other brands out there such as Power Block weights, but I found these to be the easiest to quickly adjust, and I preferred their traditional dumbbell shape over Power Blocks.

These are definitely a bit of an investment, but so worth it!

Don’t Miss Out!

Subscribe to the email list to receive the latest updates from Chrysalosity!

4. Bench

Before I had a bench, I would do upper body exercises while laying on my back on a yoga mat. This method works, but its a little uncomfortable and it limits your range of motion. With a bench, you can target different areas of the upper body by adjusting the seat.

I use the Marcy brand adjustable bench for my home workouts and love it! It's super easy to adjust and is comfortable, sturdy and safe.

 

5. Resistance Trainer Cables

Resistance trainer cables are my newest toy for my home workouts, and I've been loving them!

Full disclosure: I can't do a pull-up. I've tried - it's ugly. But it's one of my fitness goals, and I needed an assisted way to train these muscle groups. Dumbbells work great for push workouts, but I've found that resistance cables work great for pull exercises.

What I love about these is that you can get a total body workout in with just these cables and your own bodyweight. They strengthen and stabilize your core muscles and provide assistance for ranges of motion that may be difficult.

I use an X-mount to secure my cables to the ceiling, but there are several other mounting options out there as well. For the best investment, the most trusted brand of resistance trainer cables is TRX Cables.

 

Bonus: Treadmill

For a long time, I went without a treadmill because for me, it's strictly supplementary. There are times when I honestly don't feel like putting a lot of thought into my workouts - I just want to sweat a little while I'm watching Netflix.

We happened upon a free used treadmill and it's been a great addition to our home gym. For your reference, it is a Proform 785SS, which is an old (but still good!) model. Here's a newer Proform model that's pretty reasonably priced for a brand new treadmill.

That being said, don't confuse me for one of those people that believes in spending hours on cardio machines. I used to live that life and it's both exhausting and discouraging. I love having a treadmill for a quick warm-up before weights or for longer runs when it's cold out or too dark, but that's about it. Otherwise, you can just as easily go outside for a jog without needing a treadmill!

Do you love home workouts, or do you prefer going to the gym? Let me know in the comments!

Signature

 

 

 

 

Like this post? Make sure you share it with your friends on Facebook or Pinterest! Follow me on Facebook, Pinterest, and Instagram for fitness inspiration, recipes, and all things lifestyle!

 

 

4 Protein Powder Supplements to Build Lean Muscle

· FEEL-GOOD FITNESS

4 Protein Powder Supplements to Build Lean Muscle
This post contains referral links. For more information, please read my Disclosure Policy.

What's up, fit fam?

Have you ever experienced that really cool moment when other people start noticing your gains? Well, recently, my hubby has been noticing mine, and I'm not mad about it! I'm naturally quite petite in the upper body, so I've been working hard lately on building some muscle on my spaghetti-noodle arms. It's been a very slow-moving process for me, but now that others are beginning to notice my growing biceps, I feel like freaking Superwoman! KA-POW!

My secret? Well, for starters, I target the upper body in strength training at least twice a week, lifting as heavy as I can with good form. This is the most important step in the process, but the second is pretty important too - I refuel with protein after every lifting session.

Now, some of y'all are very extra about your protein shakes, and I like that! If I have time, I love blending my protein with ice, coconut milk, cold brew coffee, spinach, fruits... you name it. But most of the time after a morning workout, I'm in a rush to get out the door and need to gulp down my shake in 30 seconds. Sometimes, a shaker bottle and water is all you need for a quick post-workout refuel.

So, in order to give you an accurate picture of the protein powders I use and love, I've created a list of my top four protein powder supplements for building lean muscle. To keep things simple, I've linked only chocolate flavors of each brand (which is always the best flavor, in my opinion!). Also, to keep the nutrition measurements in each serving consistent, I'm giving you the measurements for a 2-scoop serving of each. Please note, however, that the scoops provided with each brand of protein may actually be considered to be a 2-scoop serving. It's always best to check the nutrition label on the back for accurate measuring. Also, this information does not reflect any mix-ins to your protein shake, so if you're blending in other ingredients besides water, you'll need to factor those in to your nutrition calculations.

TRIED & TRUE

There's a reason this product is named Gold Standard - it's a well-known, widely-used product that delivers on its promise for an effective post-workout protein blend. In a standard two-scoop serving, this protein powder delivers 48 grams of protein, keeping calories at just 240 per serving. And because the primary ingredient in this powder is 100% whey protein isolate, your fat and carbohydrate macros stay in check.  Why has Gold Standard 100% Whey Protein stayed at the top of the charts for so long? It delivers a creamy, smooth, rich taste that gives its rivals a run for their money!

 

 

BUDGET FRIENDLY

If you're on a budget (who isn't?), Body Fortress Isolate Protein is a cost-effective isolated protein that won't break the bank. A standard two-scoop serving packs a whopping 60 grams of protein in a 290 calorie serving! And because it's a concentrated protein isolate blend, there's no need to worry if you're watching your fat and carbohydrate macros. This protein meets a high standard of quality at a low cost, giving you the most bang for your buck.

 

 

TOP TASTE

To be honest, the first time I bought Isopure Low Carb Protein, it was strictly because I found it on sale at Academy. I had just started my low-carb lifestyle and loved the idea of still getting a protein boost after my workout without the added carbs from standard protein powders. I'm so glad that I happened on it, because this has been my vote for best tasting protein ever since! If you've struggled to choke down your protein shake and just can't get over the chalky, watered-down taste of other brands, I strongly suggest you give Isopure a try. It's so rich and creamy that it could double as dessert! With 50 grams of protein and only 220 calories in a standard two-scoop serving, you really can't go wrong with this protein powder.

 

 

MOST VERSATILE

Quest Protein has quickly become a household name, and for good reason. Not only do they serve up a range of high-protein snacks, but their protein powder supplement works great for baking up your own protein-packed goodies at home. Traditionalists can enjoy this protein powder blend in a shake, serving up 46 grams of isolated protein, 4 grams of net carbs, and only 220 calories per 2-scoop serving. But for those who want to add some protein to their homemade snacks, this blend is specifically designed to bake well (for recipes, go here!).If you're like me and love variety, you definitely want this protein powder in your pantry!

YOU DO YOU!

With all the options out there, it's important to weigh out which ones suit your needs and preferences the best. I hope you found this article helpful. Let me know in the comments below if you have a favorite protein brand!

xoxo,

-Rachel

 

4 Protein Powder Supplements to Build Lean Muscle

COPYRIGHT © 2020

THEME BY ECLAIR DESIGNS