Win Giveaway from Womensbest, Lorna Jane, MVMT!

Win Giveaway from Womensbest, Lorna Jane, MVMT!

Let’s celebrate our website launch with some happiness! Win a goodie of your choice.

Are you ready for a new gym outfit? Do you need a great bundle of products to shape & tone your body? You wish for a new watch since ever? Go for it fitties! ? The goodies are:

A: Outfit from Womensbest

B: Outfit from Lorna Jane Switzerland

C: Shape & Tone Bundle from Womensbest

D: Watch from MVMT

Let us know which it’s your favorite. Good luck!

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The winners are selected! Congrats! Find out here who won.

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MY NEW ME, Beginner's workout guide

Beginner’s workout guide for women to build muscle, gain weight & stay lean

It’s time to make a change! You want more curves, more muscle, and more strength – but how do you actually start?

With MY NEW ME we want you to help loose fear of gaining weight. MY NEW ME guides you along your journey to a healthy way of gaining weight feeling full of energy and power. Remember that you can boost your well – being without ever focusing on weight again!

MY NEW ME is a weight gain fitness program for thin women, who want to be visibly healthy and strong. Your goal is to become a woman that is confident with her strong and healthy body, who is proud of her sexy curves? In MY NEW ME we have assembled everything you need to build body full of energy and full of life in a sustainable way.

The benefits of fitness, nutrition and leading a healthy lifestyle go way beyond aesthetics. MY NEW ME will help you to be healthy, feminine, confident, fit, calm, strong and slender.

You need a home workout plan for beginners? This exercise program is the kick off with basic equipment to start! Whether you have never worked out before, restarting to work out or you are struggling gaining weight, try our favourite beginner workouts, designed just for newbies. Our program will offer basic, easy to repeat moves that challenge your body in a positive way.

Let’s get strong together!

MY NEW ME, Beginner's workout guide

What’s included?

  • Warm up
  • Complete 4 split workout program
  • Full body workout for busy weeks
  • 4 videos for 4 split workout
  • 1 video for full body workout
  • Tips for a successful implementation

Q&A to My New Me

Can you recommend a good starting weight?
Start light and work your way up. The sets that are too easy count as warmup sets. The first “real” set is the one where you get almost to muscular failure – to the point where no matter how hard you tried you wouldn’t have been able to do another rep or two with proper technique.

Do you need to be a member of a gym to do this and do you need to buy a lot of equipment if you are excersise at home?
You definitely don’t need to be going to a gym. Many of our members are working out from home. And the good news is that you don’t need a lot of equipment.

If I use the dumbbells I have at home, which weighs 1kg and 3kg, will that work?
1kg and 3kg is pretty light! Your muscles wouldn’t need to grow any stronger/bigger to use weights that are already light for you. I would recommend getting some heavier dumbbells. They aren’t that expensive, sometimes you can get them second-hand, and that would give you everything that you need to build muscle properly. Honestly though, it would be worth spending an extra $20 and buysome adjustable dumbbells. If you order them online (Amazon or any similar warehouse) you will some good ones without spending a fortune.

I can’t even do one push-up and barely 15 squats without holding a weight. What do you recommend?
Start with a range of motion you can do properly, and gradually work your reps higher. When you are able to do 20 reps, start loading it up with weight to get you down in that under-15 range. You will find a modified version for push-ups in the video.

I would really love to start this program! How will I receive it? Do I need a laptop or is it a book?
The book is digital and it comes with videos, so you can read it on your laptop, desktop, tablet, smartphone, or any other digital device.

Do the workout plans come with a diet? If not, do you provide meal plans?
No, the My New Me does not come with a meal plan. We are developing separatly a meal plan, as well as a new gym workout plan, which will come with a meal plan

Workout Program Girls Women AbsWithNad

Join with me and many girls the AbsWithNad 8 week challenge. I’ll give you the exact workout plan with structure, time, sets and reps. We do it together twice up to three times a week and we’ll see your progress from week to week. Use hashtag #AbsWithNad so I can see your photos, can support you and you girls can find and motivate each other. Let’s start work on those abs!

Jump directly to:

Workout Program Week 1 / Workout Program Week 2 / Workout Program Week 3 / Workout Program Week 4 / Workout Program Week 5 / Workout Program Week 6 / Workout Program Week 7 / Workout Program Week 8

Abs With Nad Workout: Week 1

Workout Instruction Video

Workout Session with “Incline Raise”, “Jack-Knife Sit-Up” and “Bicycle Maneuver”

3x 10 Hanging Knee Raises
3x 10 Hanging Knee Raises on the dip station
3x 10 Hanging Leg Raises over Stick (dip station)

Rest 2min between every set

3x 30 Russian Twist (with a 3-5kg ball)
3x 50 Mountain Climbers (Intermediate)
3x 20 Side Plank Dips (each side)
3x 15 Commandos (change your starting arm)
Rest 1min between every set .

Workout Exercise Tips

  • Focus on doing the exercises correct and not to fast. The workout should last about 40min
  • Stop the time. Make sure you’ll rest exactly 2 or 1min between sets
  • Write down how many reps you can do (like 10|9|7). If you can only do 8 reps, it’s ok, rest and do the next set. (Don’t do 8 reps, rest and then the missing 2 reps up to 10)
  • Don’t stop doing your reps bc your muscle hurts. Go as long as you can do the exercise: REPS UNTIL MUSCLE FAILURE
  • Take a sip from your water bottle between every set
  • You can do the Russian Twists also with a 3-5kg dumbbell or plates
  • No access to a high horizontal bar? Laying leg rasies or Incline Raises are a great alternative
  • No access to a gym? No problem! Instead of working at the dip station you can choose two of this exercises:

Incline Raise 3×15 Instruction

Lie on your back on an incline board with your body positioned so your head is at the top of the board. Grab the sides of the board by your head for stability. Flex your hips and knees, and raise your legs until your hips are fully flexed. Bring your knees up toward your shoulders by flexing your waist. This will raise your hips up off the board. Slowly return to the starting position.

Jack-Knife Sit-Up 3×15 Instruction

Lie on your back on your exercise mat. Keep your hands by your sides. Bring your knees in and raise your upper body simultaneously so that your knees come in to your chest. Return to your starting position to complete one rep.

Bicycle Maneuver 3×15 Instruction

Lie on your back on your mat. Press your lower back into the ground and put your hands beside your head. Bring your knees up to a 45-degree angle and slowly perform a pedaling motion: Bring your right knee in toward your chest and lift your left elbow up to touch it. Return your right knee back to the 45-degree angle and repeat with your left leg and right elbow


Abs With Nad Workout: Week 2

Workout Instruction Video


Here my video and workout for week number two. Below are some tips. .

Workout Session with “PLANK LEG LIFTS”, “FIGURE 8’s” and “SIDE PLANK WITH LEG LIFT”

3x 12 Hanging Knee Raises
3x 12 Hanging Leg Raises over Stick (dip station)
3x 12 Hanging Knee Raises to the Side (d. s.)

Rest 90sec between every set.

3x 20 Plank Leg Lifts (each leg 10)
3x 30 Figure 8’s Scissor Chrunches
3x 10 Side Planks with Leg Lift (each side 10)
3x 30 Russian Twists (with a 3-5kg ball)

Rest 1min between every set.

E.g. 12 Hanging Knee Raises(HKR) – 90sec Rest – 12 HKR – 90sec Rest – 12 HKR- start next exercise.

Insider Tips for best results

  • Keep your abs contracted the entire time and do not let your stomach pooch out or relax.
  • You better take a ball (3-5kg) for the Russian Twists. It is way easier to handle and it definitely don’t look as you would carrying the Holy Grail from left to the right like in my case???? .

PLANK LEG LIFTS

Bring your body in plank position. Your body should form a straight line from your neck to your ankles. From that position, brace your core and lift one foot off the floor. You can do 10 with one leg and then 10 with the other or you switch legs (advanced) Do not let hip sink down .

FIGURE 8’s

Take a light weight (best is a basketball) & move it side to side in a figure 8 pattern while your “scissoring” your legs. Torso needs to be still and stable.

SIDE PLANK WITH LEG LIFT

It is difficult to perform and will take some practice before you start feeling strong and confident performing this exercise. Keep the underneath side of your body lifted when you are up in the plank. Your hips shouldn’t sag toward the floor. Lift your top leg up. Repeat 10 times. (advanved) If this is to difficult, you can also lift your leg and aim to hold it there for 10 sec. Lower back to the starting position. Repeat on the other side.


Abs With Nad Workout: Week 3

Workout Instruction Video

Ready for workout week 3 fitfriends? Here we go!

Workout Program with “HANGING KNEE RAISES”, “ELEVATED FEET RUSSIAN TWIST”, “SIDE LEG LIFTS” and more

3x 12 Hanging Knee Raises
3x 10 Iso Hold Pull Up Hanging Knee Raises

Rest 90sec between every set

3x 30 Elevated Feet Russian Twists
3x 20 Cross Body Mountain Climber
3x 20 Side Leg lifts (each side)
3x 20 Side Plank Dips (each side) .

Rest 1min between every set

E.g. 12 Hanging Knee Raises(HKR) – 90sec Rest – 12 HKR – 90sec Rest – 12 HKR- next exercise.

Keep your abs contracted the entire time and do not let your stomach pooch out or relax.

WEEK WORKOUT GOAL

  • Repeat the workout 3 times. I recommend Mon-Wed-Fr or Tue-Thu-Sat
  • Build your core stability & strength with Isometric Core Exercises (Iso pull ups/planks)
  • Concentrating on perfect & slow execution
  • Working on your body tension & body control

HANGING KNEE RAISES

Grab the bar with a little more than shoulder-width overhand grip (more like a V than a U). Bring your knees up to your chest. Do not swing back & forth. Go up in the same pace as you go down- steady slow. Torso needs to be still and stable. Never touch the ground.

ISO HOLD MID PULL UP HANGING KNEE RAISES

To do the Mid-Pull Up Hold, set up where ever you tend to fail, or right above that spot, and hold.(Chin up grip or neutral grip) Move your knees to your chest.

ELEVATED FEET RUSSIAN TWIST

Hold a ball or plate(5k) Lean back so your torso creates a 45-degree angle with the floor. Lift your feet a few inches from the floor. Brace your core and rotate your torso to one while fully extending your opposite leg, then reverse the movement. Plate/Ball does not touch the floor.

CROSS BODY MOUNTAIN CLIMBER

Assume a push-up position. Core is tight. Back is flat. Head is in neutral position. Bring one knee up towards your chest and twist towards the opposing elbow. Contract the core and return the leg to the starting position. Alternate between legs.

SIDE LEG LIFTS

Hold Back, Hip and Buttocks straight, only turn your legs to the side, keep them together and as straight as possible. Move them up and down (about 30cm) Keep your torso still and stable.

Go for it girls! ???? #AbsWithNad


Abs With Nad Workout: Week 4

Workout Exercise Instruction Video

 

Ready for week 4 fitfriends? Here we go!

Workout Program with “HANGING KNEE RAISES”, “ELEVATED FEET RUSSIAN TWIST”, “SIDE LEG LIFTS” and more

3x 12 Hanging Knee Raises
3x 10 Iso Hold Pull Up Hanging Knee Raises
3x 14 Knee Raises to the side

Rest 90sec between every set

3x 20 Side Plank Leg Lift (10 each side)
3x 30 Elevated Feet Russian Twists
3x 20 Plank Thread-Through (10 each side)
3x 40 Side Plank Dips (20 each side) .

Rest 1min between every set .

E.g. 12 Hanging Knee Raises(HKR) – 90sec Rest – 12 HKR – 90sec Rest – 12 HKR- next exercise.

E.g. 20 Side Plank Dips on your right arm – 20 on your left arm – 1min rest – 20 on your right arm – 20 on your left arm – and so on.

WEEK WORKOUT GOAL

  • Repeat the workout 3 times. I recommend Mon-Wed-Fr or Tue-Thu-Sat
  • Build your core stability & strenght with Isometric Core Exercises (Iso pull ups/planks)
  • Concentrating on perfect & slow execution
  • Working on your body tension & body control
  • Improve your coordination and endurance

HANGING KNEE RAISES FOR BEGINNERS

Grab the bar with a little more than shoulder-width overhand grip. Bring your knees up to your chest. Do not swing back & forth. Go up in the same pace as you go down- steady slow.

ISO HOLD MID PULL UP HANGING KNEE RAISES

To do the Mid-Pull Up Hold, set up where ever you tend to fail, or right above that spot, and hold. Move your knees to your chest.

KNEE RAISES TO THE SIDE

Bring your knees up to your Hands (diagonal).

SIDE PLANK LEG LIFT

Keep the underneath side of your body lifted when you are up in the plank. Your hips shouldn’t sag toward the floor. Lift your top leg up.

ELEVATED FEET RUSSIAN TWIST

Hold a ball or plate(5k) Lean back so your torso creates a 45-degree angle with the floor. Lift your feet a few inches from the floor. Brace your core and rotate your torso to one while fully extending your opposite leg, then reverse the movement.

PLANK THREAD-THROUGH

Lift your arm straight up, as if you are giving your imaginary friend a high five. Bending slightly at the waist, reach down and “thread” your arm through the armpit gap between body and the floor.

SIDE PLANK DIPS

Keep your hips up when in neutral position between each rep.

Go for it girls!???


Abs With Nad Workout: Week 5

Workout Instruction Video

Ready for week 5 fitfriends? Here we go!

Workout Program with “SIDE LEGS RAISES”, “ISO HOLD MID PULL UP HANGING KNEE RAISES ” and “KNEE RAISES TO THE SIDE “

3x 15 Hanging Knee Raises
3x 12 Iso Hold Pull Up Hanging Knee Raises
3x 20 Knee Raises to the side

Rest 90sec between every set

3x 40 Side Leg Raises (20 each side)
3x 20 Commandos
3x 30 Elevated Feet Russian Twists
3x 20 Plank Thread-Through (10 each side)

Rest 1min between every set

E.g. 15 Hanging Knee Raises(HKR) – 90sec Rest – 15 HKR – 90sec Rest – 15 HKR- next exercise

E.g. 20 Side Leg Raises on your right arm – 20 on your left arm – 1min rest – 20 on your right arm – 20 on your left arm – and so on

WEEK WORKOUT GOAL

  • Repeat the workout 3 times. I recommend Mon-Wed-Fr or Tue-Thu-Sat
  • Rest!!! Make sure you rest for 90sec/1min rest between every set. (Watch me doing it in the end of the video- so easy!?)
  • Focus on healthy eating

HANGING KNEE RAISES EXERCISE

Grab the bar with a little more than shoulder-width overhand grip. Bring your knees up to your chest. Do not swing back & forth. Go up in the same pace as you go down- steady slow.

ISO HOLD MID PULL UP HANGING KNEE RAISES EXERCISE

To do the Mid-Pull Up Hold, set up where ever you tend to fail, or right above that spot, and hold. Move your knees to your chest.

KNEE RAISES TO THE SIDE EXERCISE

Bring your knees up to your Hands (diagonal)

SIDE LEGS RAISES EXERCISE

Support your body with your elbow. Make sure your legs are straight, go up, stay one sec and repeat. Don’t roll your hips back.

COMMANDOS EXERCISE

Don’t forget to change your starting arm.

ELEVATED FEET RUSSIAN TWIST EXERCISE

Hold a ball or plate(5k) Lean back so your torso creates a 45-degree angle with the floor. Lift your feet a few inches from the floor. Brace your core and rotate your torso to one while fully extending your opposite leg, then reverse the movement.

PLANK THREAD-THROUGH EXERCISE

Lift your arm straight up, as if you are giving your imaginary friend a high five. Bending slightly at the waist, reach down and “thread” your arm through the armpit gap between body and the floor. Repeat 10 times, then change to the other side.

Go for it girls! ??? #AbsWithNad


Abs With Nad Workout: Week 6

Workout Instruction Video

This is Abs With Nad Week 6 || ?

WEEK WORKOUT GOAL

Let’s blast your core into oblivion! This week we’ll do six demanding exercises to take both your abdominal strength and your overall strength to the next level! READY? #AbsWithNad (No music in this video? I didn’t got the link which you usually get to appeal the removal bc of the song) .

Workout Program with “ISO CHIN UP KNEE RAISES”, “ISO PULL UP HOLD KNEE RAISES” and “HANGING KNEE RAISES”

PART 1 @ THE PULL UP BAR

3x 12 Iso Chin Up Knee Raises
3x 12 Iso Pull Up Hold Knee Raises
3x 12 Hanging Knee Raises
Rest 90sec between every set

PART 2 @ THE DIP STATION

3x 14 Knee Raises over Stick
3x 14 Knee Raises on Arms
3x 14 Knee Raises on Hands
Rest 1min between every set

E.g. 12 Hanging Knee Raises(HKR) – 90sec Rest – 12 HKR – 90sec Rest – 12 HKR – next exercise

How to do the Workout?

  • Repeat the workout 3 times. I recommend Mon-Wed-Fr or Tue-Thu-Sat
  • Do the reps until you reach the set or at least UNTIL FAILURE. Until failure means, you want do another rep but your muscle can’t.
  • Bring your knees up to your chest. Do not swing back & forth. Go up in the same pace as you go down- steady slow.

MODERATIONS

  • Incline Bench Hanging Leg Raises
  • Lying Leg Raises
  • Band Resisted Leg Raises
  • Jack Knife Sit Up
  • Incline Raises

FORM IS VERY IMPORTANT WHEN DOING ALL EXERCISES, REMEMBER TO THINK YOUR WAY THROUGH ALL THE MOVEMENTS AND CONTROL YOUR BODY! TALK TO YOUR MUSCLES!

ISO CHIN UP KNEE RAISES (Chin up grip or neutral grip)

Pull your body up until your chin is above the bar, and hold. From the up position, contract your abs and raise your knees to your chest.

ISO PULL UP HOLD KNEE RAISES (Chin up grip or neutral grip)

Set up where ever you tend to fail, or right above that spot, and hold (arms should preferably build a 45 degrees angle) Move your knees to your chest.

HANGING KNEE RAISES (Pull up grip)

Grab the bar with a little more than shoulder-width overhand grip (more like a V than a U). Bring your knees up to your chest. Do not swing back & forth. Go up in the same pace as you go down- steady slow. Torso needs to be still and stable. Never touch the ground.


Abs With Nad Workout: Week 7

Workout Instruction Video

Abs With Nad Week 7 || ?

Girls! Can you believe that you’re already on week 7? Remember your first set of Hanging Knee Raises? Think about it when you’re doing your next set because I’m pretty sure you all have made a huge progress, right? ????? Please focus this week more than ever on not swinging back & forth. WHY? Because on week 8 we’ll go to NEXT LEVEL! We’ll change from Knee Raises to Leg Raises!???? For those who still swinging: TRY DOING IT AT A WALL BAR until you feel stronger. It will keep your core stable. Hubby shows you at the end of the vid how to do it ☺️ thank you love @passion4_2wheels ?? .

Workout Program with “COMMANDOS”, “SCISSOR CLAPS” and “PLANK THREAD-THROUGH”

OK WEEK 7 LET’S GO!??

4x 10 Iso Chin Up Knee Raises
4x 10 Hanging Knee Raises

Rest 90sec between every set

3x 30 Elevated Feet Russian Twists
3x 20 Commandos
3x 30 Scissor Claps
3x 20 Plank Thread-Through (10 each side)

Rest 1min between every set

E.g. 10 Hanging Knee Raises(HKR) – 90sec Rest – 10 HKR – 90sec Rest – 10 HKR- next exercise.

E.g. 10 Plank Thread-Through on your right arm – 10 on your left arm – 1min rest – 10 on your right arm – 10 on your left arm – and so on.

ISO CHIN UP KNEE RAISES

Pull your body up until your chin is above the bar, and hold. From the up position, contract your abs and raise your knees to your chest. .

HANGING KNEE RAISES

Grab the bar with a little more than shoulder-width overhand grip. Bring your knees up to your chest.

ELEVATED FEET RUSSIAN TWIST

Hold a ball or plate(5k) and brace your core and rotate your torso to one while fully extending your opposite leg, then reverse the movement.

COMMANDOS

Don’t forget to change your starting arm.

SCISSOR CLAPS

Crunch up torso while raising one leg and bring arms together in front and clap underneath raised leg. Then lift other leg and do the same.

PLANK THREAD-THROUGH

Lift your arm straight up, bending slightly at the waist, reach down and “thread” your arm through the armpit gap between body and the floor.

Sorry for using the same song again, but insta don’t let me using a new one ?? AND also I love this one from Leikeli47

Thanks ❤️


Abs With Nad Workout: Week 8

Workout Instruction Video

Last week of #AbsWithNad ?? Let’s bring it to the NEXT LEVEL with Hanging Leg Raises. READY? Ok, here we go:

Workout Program with Hanging Leg Raises

3x 8 Hanging Leg Raises
3x 10 Hanging Knee Raises
3x 10 Hanging Knee Raises to the side

Rest 90sec between every set

3x 20 Commandos
3x 30 Elevated Feet Russian Twists
3x 30 Cross Body Mountain Climber
3x 40 Side Plank Dips (20 each side)

Rest 1min between every set

Examples for this weeks Workout Program

E.g. 8 Hanging Leg Raises(HLR) – 90sec Rest – 8 HLR – 90sec Rest – 8 HLR- next exercise.

E.g. 20 Side Plank Dips on your right arm – 20 on your left arm – 1min rest – 20 on your right arm – 20 on your left arm – and so on

Hanging Leg Raises Exercise

You are familiar with all exercises from this week workout except the Hanging Leg Raises. Actually it’s almost the same as the HKR but you need more strenght in your core to stabilize.

Keep your torso still and stable. If your body still shake back and forth, it is a sign of a weak core. Focus on stabilizing your core muscles, as they will prevent you from swinging around. Practice will make it perfect. For those who still swinging: you can do the first three exercises at the Wall Bar.

Also new is that we do the Knee Raises to the Side at the bar and no more at the dip station.

Have fun doing the workout fitties. If you have any questions, let me know below ??

Love Nad ?

SONG: As I’m currently in Dubai I’ve chosen an Arabian rap song from SHADIA MANSOUREl Kofeyye Arabeyye” ? #dubai

 

Can’t wait to see your comments, posts and videos!

Go for it girls! ???? #AbsWithNad

Use hashtag #AbsWithNad so I can see your photos, can support you and you girls can find and motivate each other. Let’s start work on those abs!

AbsWithNad Workout Abs Women

November 27th we’ll start our second round of AbsWithNad.

Are you new to my Abs Challenge or it’s going to be your second round? It doesn’t matter! You all can do this challenge with me! It will be a similar version to the last round, but with a few new exercises!! Can’t wait to start with my new and old #AbsWithNadGirls !!!

If you have some questions to the challenge, just let me know and leave a comment below! I’ll try to answer asap.

Sign up and get all the details by mail as soon as we start with week 1 on November 27th.

Only some days to go guys!! Are you ready? Get prepared with some of my favorite tips:

WRITE OUT A ONE WEEK MENU PLAN:

Creating a menu plan and becoming intentional with your food is key to your success. Take some time to write out one week worth of meals with a grocery list. This way you don’t have to think about what to eat every single day because you will already have it planned. Menu planning can get overwhelming so I suggest keeping it simple.

LOOK AT CALENDAR AND SCHEDULE IN TIME FOR GROCERY SHOPPING, MEAL PREP AND EXERCISE:

I don’t know about you but if it is not in my calendar it does not exist. In order for new habits to form you need to make them a priority. Which means you need to make time for them. The only way to do that is to look at your calendar and physically put in the things that need to get done.

SIGN UP FOR MY FITNESS PAL:

Many people ask me how to figure out the number of calories they should eat. You can eighter do the calculation by yourself or My Fitness Pal does all that for you. After you sign up you plug in your height, weight, activity level, and some other information then it will give you the number of calories you should eat a day. Once you sign up play around with it for a few minutes and start getting familiar with the functions.

CLEAN YOUR BODY:

You can prepare your body with a “light” cleanse/detox. What I’ll do this week is: Decrease my caffeine intake. Only water – no soda, no alcohol. One portion of fruits and two portions of vegetables per day. Choose dark green and orange types like kale, spinach, bell pepper, artichokes, asparagus and carrots. Include ½ cup servings of whole grains like brown rice or quinoa at most meals to provide energy (I only eat carbs until 4pm) No processed foods like breakfast cereal, canned soup, snack foods and dinner kits. Avoid all foods that come in cartons, plastic, boxes or cans. Snack on nuts, dates or cut up vegetables and fruits.

TAKE A PICTURE:

We all know the power of a before/after pic. Your abs will transform and it’s awesome to see that progress through pictures. Also we will give shoutouts to the girls with the best before/after pictures! Keep those photos coming ladies!