MOVE OF THE MONTH:
Exercise: Dead Bug
Technique: Lie flat on your back with your arms extended towards the sky and your feet off the floor, with your knees stacked above your hips (table top position). Keep your lower back in contact with the floor, pull in your belly button to your spine and brace your core.
Exhale as you straighten and lower one foot to the ground until your heel almost touches the floor, at the same time as your lower the opposite arm to the floor overhead, hovering a few inches off the ground. Inhale to return both your arm and leg back to the starting position, then repeat on the other side.
To make it harder add a weight in each hand.
Aim to do 2-4 sets of 8-10 reps on each side. 1 min off between sets.
Eating Grapefruit can help you live longer!
Try eating PINK grapefruit if you want to squeeze a few more years out of life. This citrus fruit is packed with plant pigments called carotenoids, which have been newly researched by scientists to have found to help slow ageing at a molecular level.
MIND GAINS / MINDFULLNESS:
Core Values: When we think of how our lives are measured, we recall the experiences that felt meaningful to us: a birth, a celebration, an achievement. But these experiences alone do not define your core values. It’s the qualities underneath those peak moments that define us. That bring us fulfilment. Going back to our core values can help us identify what’s missing in our lives.
For most of us, the past year has brought a shift into a very different life. We’ve lost our routines and in-person connections. We’ve let go of important plans and milestones that used to be a regular in our lives.
All of this can bring a sense of the ground beneath our feet being shaken or even fractured. Where can we look for a new sense of grounding?...Looking and identifying one’s unique values.
Here’s the process to identify your own values and figure out how to design your days to live them more fully:
- Write down three peak experiences from your life.
- Next, look at your peak experiences and notice what values of yours were being expressed through them.
- From there, hone your list of three to five primary core values,
- Now comes the application of this to your daily life.
- From there, put into practice some simple ways to live your values more each day.
Can you combine strength and cardio in one session?
Doing a combination of both cardio and weight training is the best way to increase health and fitness goals and may seem like a great way to kill two birds with one stone, However, research shows that if you want to get stronger and if building muscle is your goal, it might not be the best approach.
You should separate your cardio and strength workouts by more than six hours. Choosing which workout to prioritize first depends on your overall fitness goals.
“Your fitness journey is personal to you – so don’t compare yourself with others”.