30-Day Total Body Workout! Tone Muscle and Burn Fat


We have all done it. We mark our calendars for that special occasion with every intention to exercise, only to find that days turn into weeks and suddenly there is barely a month till the big day. A situation like this calls for one of my 30-day “boot camp” approaches to training. With this particular training routine, I’ve created an upper- and lower-body workout to help build and tone muscles with a circuit thrown in each week to really intensify the fat burning. Add a few days of your own cardio to the mix and you’ll be turning heads at your special occasion in no time.

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Exercise Descriptions

Jamie Eason’s 30-Day Knockout Total Body Workout - Get a Slim Body For Your Special OccasionSeated DB shoulder press
Set: Sitting on a 90-degree angle bench, hold two dumbbells palms facing forward at shoulder level.
Go: Push dumbbells straight up, punching toward the sky. Lower slowly to start position and repeat.

Skull-crushers
Set: Lie on a flat bench with a weighted bar in your hands, arms straight and perpendicular to the ground.
Go: Bend at the elbows only and slowly lower the bar toward your forehead. Push the bar back to starting position, squeezing the triceps.

Narrow-grip bench press
Set: Lie on flat bench with a weighted straight bar in your hands. Place hands about 4-5 inches apart.
Go: Lower the bar toward your chest, bending at the elbows and keeping your elbows as close to your body as possible. Push up in a punching motion back to starting position.

Jamie Eason’s 30-Day Knockout Total Body Workout - Get a Slim Body For Your Special OccasionDB lateral raise
Set: Seated or standing. Hold a dumbbell in each hand with palms facing you. Keep your elbows slightly bent throughout the movement. It’s important to keep your chest up and shoulders back.
Go: Raise the dumbbells to shoulder height using your delt muscles. Slowly lower and repeat.

Cable chest flyes
Set: Using both sides of a cable machine, set the handles at the appropriate level and adjust the weight. Grasp both handles and lean slightly forward, standing in the center of the machine.
Go: Keeping elbows slightly bent, pull both handles using your chest muscles until your hands meet in the middle. Control the weight back to start position and repeat.

Rear delt cable flyes
Set: Using both sides of the cable machine, set handles at the appropriate level and adjust the weight. Grasp both handles so that your hands cross over in front of you.
Go: Pull the handles apart using your rear delts. Slowly return to the start and repeat.

Wide-grip lat pulldown
Set: Using a wide-angles bar for the pulldown machine, grasp the bar in a wide grip. Sitting or standing.
Go: Pull the bar down to your upper chest using your lats. Be sure to keep a slight arch in your back but don’t lean back.

Jamie Eason’s 30-Day Knockout Total Body Workout - Get a Slim Body For Your Special OccasionReverse-grip pulldown
Set: Using a straight bar on the pulldown machine, sitting or standing, grasp the bar underhand grip about shoulder-width apart.
Go: Pull the bar down to your upper chest using your lats. Be sure to keep a slight arch in your back but don’t lean back.

Alternating DB curls
Set: Sitting or standing, hold a dumbbell in each hand. Keep your chest out and shoulders back throughout this exercise.
Go: Curl your right arm up, squeezing at the bicep. Slowly lower and repeat with the left.

Bicycle crunches
Set: Lie on the floor (you may want to use an exercise mat for comfort). Place your hands flat on the ground under your butt or next to your butt.
Go: Raise legs and alternate them in a bicycling movement.

Basic crunches
Set: Lie on the floor, knees bent and feet flat on the ground. Keep hands behind the head or crossed at the chest.
Go: Crunch up raising your head/chin to the sky.

Jamie Eason’s 30-Day Knockout Total Body Workout - Get a Slim Body For Your Special OccasionLeg extensions
Set: Using a leg-extension machine, set the bar so that it rests at your ankles.
Go: Keeping your toes pointed, raise the bar while squeezing your quads. Lower slowly to start position.

Jamie Eason’s 30-Day Knockout Total Body Workout - Get a Slim Body For Your Special OccasionSingle-leg BB squat on bench
Set: Using a weighted straight bar and a flat bench, place the bar on your shoulders and grasp the bar firmly. Stand with one leg on the ground and the other on a bench (or step).
Go: Squat down, keeping your back straight and chest up. Stick your butt back to keep balance and stop your knees from extending forward too far. Return to start position. Repeat on other leg.

Walking BB lunges
Set: Using a weighted straight bar, place the bar on your shoulders and grasp bar firmly.
Go: Lunge one leg forward, allowing the back leg to almost skim the floor. Be sure to take wide steps.

Narrow-stance leg press
Set: Using the leg press machine, sit with your feet about 1-2 inches apart on the machine.
Go: Lower the machine and press using your heels to push.

Jamie Eason’s 30-Day Knockout Total Body Workout - Get a Slim Body For Your Special OccasionStiff-legged deadlift
Set: Using a weighted straight bar or dumbbells, hold the weight in front of you. Stand with your feet about 4-5 inches apart and your knees slightly bent.
Go: Bending at the waist, keep your back straight and lower the bar toward the ground. Use your glutes to pull your body back up to start position. You should feel a good stretch in your hamstrings.

Jamie Eason’s 30-Day Knockout Total Body Workout - Get a Slim Body For Your Special OccasionSumo BB squat
Set: Using a weighted straight bar, place it on your shoulders and grasp the bar firmly. Stand with your feet wide and toes pointing out.
Go: Squat down, allowing your knees to point outward. Keep your back straight and chest out throughout the movement. Push with your heels to start position.

Seated leg curl
Set: Using a seated leg curl machine, set the machine so that your legs rest on top of the bar at your ankles. Adjust the bar so that your legs are held against the seat.
Go: Using your hamstrings, curl the bar down toward the ground. Repeat.

Standing calf raise
Set: Using a standing calf machine or a ledge, stand on the ledge at the balls of your feet and adjust the weight for your height and strength level. If you’re standing on a ledge, try holding a dumbbell in your hand.
Go: Extend your foot all the way and all the way down, slowly.

Seated calf raise
Set: Using a seated calf raise machine, adjust the weight. Sit with the machine resting on your legs just above your knees. With the balls of your feet on the platform, raise the bar and unhook from the safety latch.
Go: Slowly lower and extend your calves.

Wide-stance squat to DB shoulder press
Set: Holding a dumbbell in each hand, rest at shoulder height facing forward. Stand with legs wide apart and toes slightly pointing out.
Go: Squat down. On the ascent push the dumbbells up in a shoulder press. Lower the dumbbells and lower back in to the squat. Repeat.

DB lateral raises with alternating lunges
Set: Hold a dumbbell in each hand with palms facing inward.
Go: Lunge forward; at the bottom of the lunge raise the dumbbells to shoulder height; lower and lunge forward with opposite leg. Repeat.

Stiff-legged deadlift with BB row
Set: Using a weighted straight bar, grasp the bar just wider than shoulder-width apart. Stand with feet about 4-5 inches apart and legs slightly bent.
Go: Lower the bar from the waist toward the ground. When you reach the bottom position, pull the bar toward your abdomen. Lower the bar and use your glutes to pull you back to standing position. Repeat.

Glute bridge with DB chest press
Set: Lie on floor, holding a dumbbell in each hand at the chest. Keep your feet flat on the ground and knees bent.
Go: Raise your glutes toward the sky while squeezing, lower and press the dumbbells up into a chest press. Lower and repeat.

Bench dips with bench tucks
Set: Using the edge of a bench, place your hands firmly on the edge.
Go: Move your butt from the bench and lower toward the ground, using your triceps to push yourself back up. Sit on the edge of the bench and pull your knees in toward your chest.

BB twenty-ones
Set: Standing, hold a weighted barbell about shoulder-width apart in front of you. Stand with your back straight, chest out and abs tight.
Go: Curl the bar about 1/2 of the way up, then curl from the middle to the top, then curl the entire range of motion for 7 reps each.

Decline push-ups with stability ball ab tuck
Set: Using a large stability ball, place your hands on the ground in push-up stance and feet on top of the ball.
Go: Perform push-up, then using your abs roll the ball in toward your chest. Your body will form an upside V. Return to start position and repeat.

MORE JAMIE EASON MIDDLETON

JAMIE-EASON-INTERVIEW-2-ins6Learn all about Jamie’s Fit Pregnancy and First Months of Motherhood in these up close & personal interviews.

Keep up with Jamie on social media and watch for new trainers and challenges coming up from both Labrada Nutrition and Bodybuilding.com. You can find her at:

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Also on:

Bodybuilding.com
www.labrada.com/jamieeason
www.leanbodyforher.com



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Woman’s body found in charity bin in Qld


A woman whose body was found inside a charity bin outside a Gold Coast shopping centre died of ‘misadventure’ after becoming stuck, police say.

A member of the public made the grisly discovery at the rear of Stocklands Burleigh Heads at 7am on Monday.

Police immediately established a crime scene and just two hours later said the woman’s death had been caused by “misadventure” and was not being treated as suspicious.

The woman, who was aged in her 30s, is believed to have become stuck while inside the bin. Police are working to identify her.

A Stockland spokeswoman said the incident was tragic.

“We are aware of a tragic incident in the carpark outside Stockland Burleigh Heads and continue to assist police with their investigation,” the spokeswoman said.

Queensland Fire and Emergency Service personnel were on Tuesday morning working to cut the bin open.

A police spokesman said a report would be prepared for the coroner.

Paramedics were also called to the scene but there was nothing they could do.

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Yoga for every body


Date & time

Sat 27 Mar 2021
7:30am to 8:30am

Age

All ages

Cost

Free

Yoga to stretch, tone and strengthen your body into shape and feel great! 

Bookings

No bookings required. For more information phone Deanna from Yoga Mind Body Brisbane on 0401 247 328.

Requirements

Yoga mat and towel

Meeting point

Near the playground.

Venue

Vallely Street Park, 51 Vallely Street, Annerley

Thank you for dropping in to My Local Pages and reading this article about “What’s On in the City of Brisbane” named “Yoga for every body”. This news update was posted by MyLocalPages Australia as part of our Australian events & what’s on stories services.

#Yoga #body



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Body recovered from car found in floodwater in Gold Coast hinterland identified as David Hornman


The body of a man found in a submerged car in the flooded Canungra Creek on the Gold Coast hinterland is that of missing man David Hornman, Queensland police have confirmed.

Just before 12:30pm emergency services were called to Canungra Creek in Lamington National Park where the upturned vehicle belonging to Mr Hornman was discovered.

Police divers have since recovered the 38-year-old’s body from the vehicle this afternoon.

Mr Hornman had last been seen on Monday.

Three Queensland Fire and Emergency Service (QFES) crews attended the scene.

The incident happened after the Gold Coast Hinterland recorded more than 450mm of rainfall since Sunday.

More than 700 people have reached out to Mr Horman’s mother, Suzy Allington, on social media. 

“I wish God had taken me instead,  RIP my beautiful son, you were the best”, her post read on Facebook.

Water Police Acting Senior Sergeant Mitch Gray said a report would be prepared for the coroner

“The time he’s gone missing, as we know, was in a terrible weather period for the Gold Coast,” he said.

“We were experiencing flash flooding in the area, so that will form part of our investigation as to what’s caused this incident today.”

Acting Senior Sergeant Gray said the recovery mission was dangerous given the conditions in the river.

“It was very difficult today. We had strong currents but we had the best people we could,” he said.

“We had our swift water rescue team with our police divers and those guys are absolute professionals.

“We were able to get the job done in what was some hazardous and dangerous conditions.”

Acting Senior Sergeant Gray offered his condolences to Mr Hornman’s family.

“The loss of a loved one in these circumstances — just not knowing for the last four days where they are — it’s out of character, that’s going to be painful … I wouldn’t wish that upon anyone,” he said.

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Arrest made after body found bound and gagged in Melbourne



A man has been arrested after a body was found bound, gagged and wrapped in a doona last week.Police today arrested Klay Holland and he is currently being interviewed by investigators.The 30-year-old has been a person of interest following the discovery of 39-year-old Shane Cox's body on Fay Street in Melton on March 17.The investigation is ongoing, anyone with information is urged to contact Crime Stoppers on 1800 333 000 or file a confidential report online at www.crimestoppersvic.com.au

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Katharine McPhee Doesn’t Feel “Pressure” For Post-Pregnancy Body – E! Online


Katharine McPhee isn’t stressed about getting back to her pre-pregnancy body. 

“I thought I would have this pressure [to bounce back] but I’ve just been so grateful and happy that I’ve had a healthy baby and I’ve felt really good, emotionally and physically,” the Smash star, who just welcomed her first child with husband David Foster in February, explained to People. “I’m so happy that I don’t have this crazy pressure yet to fit into whatever jeans I have in my closet.”

The American Idol alum added, “I don’t even think about them right now! In my everyday life, I would have an event coming up or need to work out and it’s just really nice to have a break and be happy where I am.”

Katharine, who has discussed her battle with an eating disorder in the past, previously shared on Dr. Berlin’s Informed Pregnancy Podcast that body image issues were a struggle during her pregnancy. 

“I have felt really stable in my life in the last four or five years, and my weight has been sort of like more consistent,” said the 36 year old on March 1. “But feeling like there was a relapse after getting pregnant was really shocking and upsetting and concerning for me, because I was suddenly so obsessed with food, starting from this first trimester.”

While Katharine is now more comfortable in her own skin, she and her husband are dealing with the ups and downs of life with a new baby. The two have had to talk about just how much information they should share about their little one, named Rennie David Foster. David, apparently, wasn’t thrilled when his wife revealed their son’s name on the Today show. 



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Man sought after body found dumped, wrapped in doona, in Melbourne



Police are looking for man in relation to a body found wrapped in a doona in Melbourne’s west on Wednesday.

The man – identified today as 39-year-old Shane Cox – was found dead at the Melton property about 11am on the day, with Homicide Squad detectives combing the home for evidence for more than 24 hours.

Those living at the unit – believed to be a man, woman and two young children – had recently installed CCTV cameras.


Police have now said they want to speak to a 30-year-old man named Klay Holland in relation to the incident.
The Delahey man is also known to frequent Melton, Ararat and Stawell areas.
Anybody who sees him is urged to contact Triple Zero.
Neighbors told 9News the property has been a hotspot for trouble.
A man was arrested at the unit a year ago after a shooting.
“There was a gunshot, and then the police came around and gave us letters… because they arrested the guy,” one neighbor said.

We hope you enjoyed reading this news release involving “News in the City of Melbourne titled “Man sought after body found dumped, wrapped in doona, in Melbourne”. This news update was presented by My Local Pages Australia as part of our local and national events & current news services.

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Yoga for every body


Date & time

Sat 20 Mar 2021
7:30am to 8:30am

Age

All ages

Cost

Free

Yoga to stretch, tone and strengthen your body into shape and feel great! 

Bookings

No bookings required. For more information phone Deanna from Yoga Mind Body Brisbane on 0401 247 328.

Requirements

Yoga mat and towel

Meeting point

Near the playground.

Venue

Vallely Street Park, 51 Vallely Street, Annerley

Thank you for dropping by My Local Pages and checking this news article about “What’s On in the City of Brisbane” titled “Yoga for every body”. This post was shared by My Local Pages as part of our local stories aggregator services.

#Yoga #body



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Dead body found just outside Melbourne primary school as drop-off time set to begin


A man’s body has been found just outside a primary school in Richmond, near the controversial safe-injecting room.

Victoria Police on Thursday confirmed the yet to be identified man’s body was discovered shortly before 7am near the entrance to Richmond West Primary School.

“At this stage the death is not being treated as suspicious and police will prepare a report for the coroner,” a spokesman told 7NEWS.com.au.

A cause of death will be determined by the state coroner.

However, the Herald Sun reports initial investigations indicated his death is drug-related.

The primary school is in the vicinity of the safe injecting room, which has drawn mixed reactions in recent years.

It opened in 2018 with the aim of reducing public injecting of drugs in the area, and to save lives by making sure assistance was on hand for addicts in the event of an overdose.

The Lennox Street facility is backed by the government, and advocates say it is saving lives.

But the centre has faced criticism from locals who say it has made life intolerable and effectively normalises drug use.

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Alex Dion found guilty of murdering man whose body he dumped


Mr Phetmang’s loved ones, sitting in court as they did throughout the trial, gasped when the guilty verdict was announced. One woman wiped her eyes with a tissue.

Crown prosecutor Michael Barr said in his closing submissions that Dion told multiple conflicting versions of the death, which he now concedes are false, including claiming that a group of drug dealers threatened him, forced him to strip naked and made him dump Mr Phetmang’s body.

“The accused has mixed up fact and fiction,” Mr Barr said. “Once a person lies about one thing, it’s very difficult to accept him on anything.”

Mr Barr said circumstantial evidence pointed to Dion being responsible, including his shirt being found in Mr Phetmang’s mouth as a gag, his DNA being found with Mr Phetmang’s DNA and his dumping of clothing items in a stormwater pit.

The prosecutor said the Crown case was “relatively simple”: that Dion contacted Mr Phetmang to purchase the drug ice, then murdered him after an attempted robbery because he did not have enough money to pay for it.

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However, Mr Dion’s barrister Madeleine Avenell, SC, argued that Dion’s housemate was the person who killed Mr Phetmang when the housemate’s plan to steal drugs “turned into an absolute disaster”. Giving evidence, the housemate denied this.

Ms Avenell said Dion’s account was that he drove to his apartment block with Mr Phetmang, then went upstairs and left his housemate and Mr Phetmang in the parking garage.

In his evidence, Dion said the housemate came upstairs and told him there had been a “catastrophe”, and he helped to dispose of Mr Phetmang’s body because his friend was scared and shaking.

Ms Avenell said the jury might wonder why Dion kept Mr Phetmang’s body in his car for more than a day and later dumped it on the side of the road when he did not kill him, but “there are reasonable explanations for that”.

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