Low Impact Cardio Workout

Every week I take time to go through my fav YouTube channels and watch all of the crazy cool workouts YouTube fitness gurus create. The workouts are always fantastic and as a creator and fitness expert myself, I know what it takes to create this type of content. As I continue to watch, I imagine someone who has not graced the gym in a few years testing the waters again and feeling discouraged. That feeling eats at you and your goal of visiting the gym starts to disappear because no one likes to feel defeated because yah that sucks.

Low Impact Cardio

Instead of stepping foot into a gym without a plan or trying to do some insane workout on Youtube, it is best to start from the very beginning. I always say start taking walks everyday, stop using the elevator and take the steps and stretch everyday. These little changes will advance you and build your strength pyramid up before you step foot into that gym class or test out a YouTube workout that seems impossible. Once this becomes routine, try a workout like the one I have in the video below. It is a fun elliptical workout that gets your booty, calves, thighs and abs involved. Not only will it help to activate these muscles, this workout will get your heart rate up and work to improve your cardiovascular capacity.

Low Impact Cardio Workout

Tips:

  • Activate your booty by sitting back like you would in a chair when squatting down
  • Keep your back flat and do not arch it
  • Pull your belly button in towards your spine
  • Create a playlist that is exactly 15 minutes long and keep going until that playlist is up. As you advance add a few more songs until you get to 45-60 minutes of activity.
  • Warm up for one song and cool down for one song.

In need of a fun playlist? Check out this playlist that I am using in my BootyCamp Class:

Once you can keep up with this cardio routine move ON. That is one thing that many people do wrong, they STOP advancing and this is where you will hit plateaus and stop seeing results. Your body needs change, if it keeps doing what it always did you will stop seeing improvements.

Advance yourself with more workouts from my channel like this one and this one.

P.S My Gym Bunny giveaway is still going on..click HERE to enter <–

So I wanna know..

What is stopping you from making gym time?

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtney_bentley_fitness

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

Be Sure to Follow Me on BlogLovin: Follow on Bloglovin

Lots of Love. Xx C

Bangkok Beauty Essentials

Perfectly beached out ringlets that took hours but looked natural, long eyelashes that stood straight + thick and a three layer face contour that made my twice spray tanned skin look sun kissed. This was the norm for me in Los Angeles. Photo of me on the right is in LA, left is in Bangkok..hats are needed to hide hair frizz in BKK in LA they are needed to make a statement <3 Courtney Bentley Fitness Blogger A glamour girl through thick and thin (literally at JJ Market full face makeup) I had to take my beauty routine and Bangkok proof it. The weather here is unlike any type of weather I had ever experienced. My cowlick is now a curly q that looks like I never wash my hair + my sudden sun kissed sparkle is now a blotched out ghost + my makeup..yah, the sweat has moved it from perfection down to the tunnel of doom.. Becoming tired of watching my face melt, I took to Sephora, which recently opened here in BKK (Thank GOD) + picked up some of my favorite makeup from Tarte. Tarte became an obsession of mine when I was going on my journey to a more natural living lifestyle (read more here). I literally am a tarte-aholic and with each and every product that comes out. Not sure how they do it but they create beautiful pigments + products that actually WORK…

Bangkok Beauty Essentials

bangkok beauty essentials BB Treatment: I can say I swear by the BB Treatment after living in Bangkok and dealing with humidity! I wear that with a dust of finishing powder and I am out the door. This stuff creates a blank slate and makes my skin have a nice soft dewy look. I also like that it has SPF 30 in it so that Bangkok sun is not aging me any longer.

Mascara: When I went for a facial last week my esthetician/girlfriend said to me WOW your mascara really works. Living in Bangkok where your face is melting from the heat you really need a black mascara that holds onto your lashes for dear life so that at least your eyes are wide and bright.

LipTint: My lipbalm/tint is my favorite, it stays on and moisturizes my lips all day long. I love the fat stick and the color is always PERFECTION! balance.jpg Chakra Balance: Before I leave my house to meet a client, I always set an intention. My intention for my day, my mantra for my day and I try to start each day with a breathe of L–O–V–E. I do this with my Chakra 4 Spray from Aveda, which also is my go to perfume. The stress of fighting cab drivers and moto bikes mixed in with being smashed against the BTS door, makes you need a little loving every morning. I love the scent and inhaling a sense of love to start everyday has me singing HAPPY all day long. baking soda face wash.jpg Baking Soda: The heat, humidity and makeup caught up in my large pores has my skin a mess. All of my life people have told me that humidity is the best anti-ager but for myself, humidity and pollution make me break out. I have my acne game on but the problem is the Retin A makes my skin dry. After reading Emma Stone swears by washing her face with baking soda, I HAD to try it. Trust me this stuff is amazing! I mix this with a drip of coconut oil and water to make a paste. I scrub my face gently in a circular motion and get into my lips to get rid of the dry skin and BAM its GLOW TIME!

Caution: DO NOT use everyday, this is a 1 or 2x a week treatment as the pH in baking soda is acidic and can mess with your facial pH balance..

I am still working on my hair so if anyone has any tips I am 100% open! The animal on my head needs some serious taming..

SO I wanna know..

  • What beauty product can you not LIVE without?

P.S If you have yet to enter my GIVEAWAY click HERE to win a GYM BUNNY gift bag <—

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtney_bentley_fitness

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

Be Sure to Follow Me on BlogLovin: Follow on Bloglovin

Lots of Love. Xx C

Bangkok Babe Gym Bunny Giveaway

You may read my blog and say to yourself, I will try that ONE DAY. You make the excuse of a crazy schedule, not sure how to do the movements or feeling unmotivated all together… You may have been a gym bunny back in the day. but somehow you get out of that good habit, and organized routine and you make many excuses to skip that gym session. If this is you, you may need some motivation to get you movin + grooving again so I have a GIVEAWAY that will do just that!

Giveaway Bangkok

Just throw it in the bag..

  • Gym Bag TOUGH :: Gold + Black Details
  • Gold Sparkle Pouch to hold all of your knick knacks
  • 1 Day Juice Cleanse with Me Juice :: Cleanse out those toxins
  • 1 Form Session with Me :: I come to your gym and teach you how to work yourself out, correct your form and teach you how to put together your very own workouts
  • 1 Bootycamp Class :: Dance, Tighten and Tone with me in a 1 hour heart pumping class
  • 1 Resistance Band :: Travel light and keep it tight with this resistance band
  • Pair of clips :: No one likes sweaty bangs, sparkle and sweat at the same time

gym bunny giveaway

How to ENTER:: 1 entry daily <—-

a Rafflecopter giveaway

Giveaway:: For Bangkok Residence ONLY ..sorry friends <3
 
giveaway

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley +IG: http://instagram.com/courtney_bentley_fitness +Twitter: @CBentleyFit +To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg Be Sure to Follow Me on BlogLovin: Follow on Bloglovin Lots of Love. Xx C

Pineapple Sake Skinny Cocktail

Summer is here and even though I am on the other side of the world my inner California girl still exists. When I first started blogging, I blogged daily and had little themes for each day, one being Thirsty Thursday.

This post is dedicated to the inner Irish girl in myself with a healthy twist to work in with my lifestyle. For some giving up alcohol is a NO go on there health journey, trust me, I get it (sometimes you need IT) and I too am unable to sacrifice the buzz.

skinny summer cocktail

We all need a way to take that cortisol level (stress hormone) down a couple of notches and for me having a cocktail or three or four..calms me down and relaxes me. After deciding to stay back in Bangkok for the summer, I went on ahead to expand my knowledge on hormones, food and exercise and how this all combines to give us our body composition (body fat compared to our bodies build). While we are all unique, cortisol sucks, makes us hold onto fat and could be the reason everything and anything you try diet/fitness wise never works. I could say pop some pills, quit your job and relax by the beach everyday but this is not reality, so instead of putting yourself into a stress case, have a cocktail.

skinny cocktail recipe

In honor of summer and trying to get some real deal Vitamin D in my Missoni Bikini, I have created the ultimate refresher! Just be sure to share it with a girlfriend..

Pineapple Sake Skinny Cocktail ♥

►1 Large Pineapple

►1 bottle of Sake

►1 bottle of water

►Ice

Scoop out pineapple and place contents into a blender. Add water, sake and ice. Blend until slushed. Serve in pineapple, use a glass straw!

skinny cocktailtasty

SO I wanna know..

  • Any plans for summer? I am looking into a weekend cleansing spa type program in Koh Chang!

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley
+IG: http://instagram.com/courtney_bentley_fitness
+Twitter: @CBentleyFit
+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

Be Sure to Follow Me on BlogLovin:
Follow on Bloglovin
Lots of Love. Xx C

The Purse Workout

Throw down your Louis + lets get real, that thing weighs 10 lbs…

But before you go to empty it, lets use it as a tool to get our sweat on..

The Purse Workout

Did you know that hauling around your life in a bag could be the reason you have muscle imbalances + your posture suffers? Rid of all that unwanted stuff in your purse and live a back, neck and shoulder pain FREE life! I can tell you that drooped to one side look is NOT hot and all it takes is cleaning our your bag. I promise you, that you can live without those expired coupons for free yoga classes and empty lipstick tubes.

But before you clean that crap out, rock this workout with me:

The Purse Workout

SO I wanna know..

  • What is your must have bag this season? I am lusting for a Celine Phantom (I know I know) ;)

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley
+IG: http://instagram.com/courtney_bentley_fitness
+Twitter: @CBentleyFit
+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

Be Sure to Follow Me on BlogLovin:
Follow on Bloglovin
Lots of Love. Xx C

 

Healthy Cereal Recipe: Finally a HEALTHY Cereal

A bad nights sleep leads you to the quickest breakfast option..cereal and milk…

but boxed cereal is loaded with so much artificial junk it makes your stomach turn and that milk is loaded with hormones and that quick child hood option is thrown right out the window..

that is until I got sick and tired of not enjoying my big ASS bowl of chocolate cereal on Saturday morning that I took to my kitchen and had a crazy cool moment of ahhhaa..

Healthy Cereal Recipe: FINALLY a healthy cereal option

healthy cereal

Kind of like overnight oats but with more protein and option for dairy, this healthy cereal is the business.

I cook the quinoa in a rice cooker, with water, I tend to cook about two cups just so I have extras for side dishes + more cereal.

I use a measuring cup to scoop out my 1/2 cup place it in a mason jar with all the ingredients and stir. Place the jar in the fridge, let it cool down over night (this is the KEY) and enjoy the next morning. This protein packed grain is a goddess in my book and one grain I will never let go of even during my shred phase. The goji berries are low glycemic, tasty and packed with vitamins and minerals + they give this quinoa a burst of flavor. Those expanding sweet basil seeds/chia seeds fill you up even more so + bam you have yourself kicking Mr Ghrelin in the ass (hunger hormone) The cacao powder packs a superfood punch with a chocolate taste that will confuse any Coco Puff lover..<3

MY AM routine has been the same for a few years now with some twists and turns as my knowledge expands like OMG cold brewed coffee..next level..top that with some bulletproof love + you have yourself one heck of an AM wake up call..

SO I wanna know..

  • What does your morning routine look like?

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley
+IG: http://instagram.com/courtney_bentley_fitness
+Twitter: @CBentleyFit
+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

Be Sure to Follow Me on BlogLovin:
Follow on Bloglovin
Lots of Love. Xx C

 

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