MOVE OF THE MONTH:
Technique: Start on your hands and knees. Hands under shoulders and knees under hips. Spine neutral and pelvic floor engaged (zip up as if your holding in a wee, pull belly button to spine). Exhale raise your right arm forward straight out to shoulder height and at same time extend your left leg straight out behind you at hip height. Inhale bring your right arm and left leg back to floor and start position. Repeat on other side. Do 2-3 rounds of 10-12 reps. 1min rest between rounds.
Top Tip: Imagine you have a glass of water on your back that you don’t want to spill.
Progression: increase some weight to your hands, a tin of beans will do!
Even though snacking has developed a "bad image," snacks can be an important part of your diet. They can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at meal times.
Popcorn, takes seconds to make, great for children.
Handful of nuts – one palm full.
Boiled eggs – perfect for keeping in the fridge and taking out and about.
Carrots/pepper/ cucumber with Hummus
Apple slices with peanut butter
Low Fat yoghurt
MIND GAINS / MINDFULLNESS:
Rest days are important in every training program. They prevent injury and central nervous system fatigue. Every time you exercise you are putting a considerable amount of stress on your muscles.
If you fail to take rest days you can run the risk of over training which starts to hinder the progress that you’re making.
Each time your train you create microscopic tears in your muscles. The rest allows muscles you have broken down to heal, recover and rebuild stronger, enabling you to handle and increase in weight over time.
Need a little help sleeping better at night?
1.Take a shower to sleep better. The hot/warm water will help dilate your blood vessels, improving your skins ability to lose excess heat. This helps your body to reduce its core temperature, a process that’s essential to falling asleep easily.
2.Turn off all electronics at least an hour or more before, eliminate that blue light and your brain being over active.
- Dim your lights and read a book. Allow your mind to wander off into a ‘make believe’ world where your own concerns and worries are forgotten about.
- Try a lavender smelling candle or diffuser by your bed, allow the smells to drift you off to sleep.