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Our Weekly 7 Day Guide – January 5th

Each week I’m going to be sending out a 7 Day guide which you can use to help improve your health and fitness in 2015. With ideas on how to make life simpler by planning your meals and quick and easy exercises to do at home I hope you will be able to make use of the information.

Please feel free to share with your friends and family.

So week one, you’re all just getting back into the swing of things after the long break, children back to school if you have any, back to the office or just back into the routine of normal life.

Wednesday

Back to work today? Why not try relieving the stress levels by performing this workout at home or at the gym

a) Prisoner Squat (keep your elbows back!) – like a normal squat buy you need to put your arms up with hand behind your head and keep them there throughout the exercise.

b) Stick Ups (lean against a wall and remember to keep your elbows and forearms in contact with the wall at all times)
c) Step-ups on a bench / chair / stair (do all reps on one side first – use a bench or stairs)

d) Decline Pushup (put your feet up on bench / stair or ball and do a normal press up move)

e) Mountain Climber

f) Reverse Crunches – lie on your back and bring your knees / feet in towards your chin
Do 15 reps per exercise. Go through the circuit 3 times. Rest 30 seconds at the end of each circuit.

Don’t stress if you only have 10 or 20 minutes for a workout that is plenty!

Simply do 1 set of each exercise rather than 3 sets, and you’ll still get the majority of the benefits. No need to skip workouts…but you can shorten them.

Thursday

Aim to fit in 30 minutes of activity (walking, cycling, indoor rowing, bodyweight circuits).

After your 30 minutes of activity, review your fluid intake. Say yes to bottled water and Green Tea. Say NO to juices, fizzy drinks, and alcohol. Say yes to milk and protein shakes when needed.

Friday

Another bodyweight workout to end the week. Pick 2 upper and 2 lower body bodyweight exercises and perform them in alternate fashion and pair with a couple of core strengthening exercises. Here’s the workout you performed on Wednesday (you did do the workout didn’t you??):

a) Prisoner Squat (keep your elbows back!)

b) Stick Ups (lean against a wall and remember to keep your elbows and forearms in contact with the wall at all times)
c) Step-ups (do all reps on one side first – use a bench or stairs)

d) Decline Pushup (feet on bench or ball)

e) Mountain Climber

f) Reverse Crunches
Again, do 15 reps per exercise. Go through the circuit 3 times. Rest 30 seconds at the end of each circuit.

Don’t stress if you only give yourself 20 minutes for a workout. Simply do 1 set of each exercise rather than 3 sets, and you’ll still get the majority of the benefits. No need to skip workouts…but you can shorten them.

Saturday

This should be your favourite workout of the week…30 minutes (at least) of recreational activity with your social support group. Get moving. Have fun. Live life! ( remember we have a Circuits class you can come to at 9am or just get out with your mates for a round of golf, bike ride, swim, jog or other sport of your choice). Why not book a badminton court for a bit of fun?

Remember, recent research shows that if your workout partner loses weight then you to have a better chance of losing weight. Keep each other motivated.

Sunday
Plan, shop, and prepare.

Select one day each week to plan your weekly meals and snacks in advance. Once you have your list you are then able to go out and buy the foods you need for the coming week.

Once you have everything you need, try and prepare some meals in advance that once made can simply be reheated as and when required. This will enable you to eat better.

Click here for our weekly recipe suggestion, a great soup you can make.click here

After a quick trip to Sainsbury’s this morning, I realized how confusing it can be trying to pick out the good foods from the bad foods.

Food companies are jumping on the health claim bandwagon, and just about everything is now ‘healthy this’ or ‘reduced that’. So here’s a quick tip – The quicker it goes bad, the better it is for you.

Fruits, vegetables, meat and fish all go bad quickly, whereas cereals, boxed food and frozen food can last forever. Now there are some exceptions to this rule (nuts can last, especially if you keep them refrigerated and you can also freeze them very well), but generally this is a nice clean rule to go by.

Let’s fight off the holiday fat together,

I hope you find these tips helpful

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I really enjoyed the help and motivation from the lovely ladies at Fit For Moore.  They are positive, supportive and motivational.  The classes are really great, particularly as they are small and personal.  Also half and hour on non stop work is very do-able.   I will be back!
Rachel Swainson - 21 Day Kickstart Client
 
 
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