Good morning, I am so glad it is Friday today! Off to the book of Mormon tonight. Anyway back to the actual article. My three favourite exercises for beginners or to ease you back into an exercise regime.
NUMBER 1: The standard plank. This consists of facing the floor on your hands and knees. Inhale and draw the body up and walk the hands forward until you are on your toes, and your hands are beneath your shoulders. Then tighten your stomach muscles and stay straight from your shoulders to your knees. Do this anywhere from 15 seconds to 1 minute and repeat twice. See Below:
NUMBER 2: The Squat. Stand tall with the feet shoulder-width apart in front of a chair. You then place your arms out in front of you for balance. Next you push into your heels as you inhale and slowly bend your legs, keeping your chest open and your head held high. Lower your body and stop just before your butt hits the chair. Exhale as you push into your heels and returning to a standing position. Repeat 10-15 times. See below:
NUMBER 3: The press up. Get into a plank position with hands planted directly under the shoulders, ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. he body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position. Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground. Do this between 10-20 reps and repeat 3 times in total. See Below:
HAPPY FRIDAY EVERYONE> HOPE YOU ALL HAVE A GREAT WEEKEND> JABIL
Had a strange dinner last night…. combined lean steak and a plate of Broccoli. Tasted amazing but not sure it was that beneficial. Still sticking to the 10 minute workout with press up and sit up combo as waiting till next week to get back to the running and get rid of this cold.
Lunch is chicken breast, wholemeal pasta and broccoli mixed with homemade tomato sauce.
I think I will have an omelette for dinner with vegetables.
2x egg whites and 2x Whole eggs.
How is everyone else doing at the moment? Exercise regime going well? Anyone stuck with a cold?
Today I will be giving exercise a miss as I am far from 100%. I am hoping to resume the runs, either tomorrow or Thursday evening.
For Lunch I had a chicken breast salad. I finished this with a smoothie. This was 1/2 a honeydew melon, 2x kiwis a stick of ginger, 1/2 an apple and a cup of raspberries.
I am definitely looking forward to starting running again and getting the exercise started.
Hope you are all having a lovely week!
Sorry guys I have not been feeling too well over the weekend and still feeling rough today so had to cancel my exercise which sucks. But I would rather rest for a few days and be able to run at near on 100% fitness.
I kept the healthy eating with lot’s of lean meat and vegetables. I also have a very interesting Sunday breakfast which I will share with you later. It is a fantastic idea.
Hope everyone had a fantastic weekend 🙂
For breakfast I had oats and a raspberry – kiwi – pineapple smoothie. The texture was actually really eye catching with a thick pink colour to it. It was extremely tasty too! My lunch for today is in preparation for my after work run. My lunch consists of wholegrain pasta, homemade tomato sauce, turkey breast and broccoli. Followed by an apple and a kiwi. This will give me enough nutrients and carbohydrates to keep energised for a strong run.
Happy Friday everyone 🙂
Tonight I am going on a 4 mile run to a train station a few stops down the line. When I reach home I will finish off with a couple of body weight exercises.
These include: Wide grip press up, crunches and standard push ups.
I will be doing some sprints on saturday morning to change it up, as well as a 3-5 mile run Friday eve.
What does everyone else do for their home workouts? I would love to see some ideas and change mine up a little.
I find with exercising and eating healthy there are hundreds of different reasons, ranging from nutritional interest, weight loss to the way you look or the aesthetics of fitness/exercise. There is so much to talk about regarding reasons to exercise. I really enjoy listening to peoples reasoning and what they enjoy about it. You have to be open minded as there is no right or wrong answer.
My reasoning and why I enjoy exercise is simple, I find it keeps my mind fresh and my happiness levels even higher. There is some thing really uplifting after a run, no matter far you have run it feels as if it is an accomplishment in my eyes and keeps me in an uplifting mood. This then reflects positively on my home life and myself in general. Also it benefits others around you as everyone prefers to be in the company of someone happy rather than some quite negative.
Another reason is that by running when asked to play other sports for a one off I a able to keep up and not be too fatigued and play at a higher level. This is mainly after injuring myself badly at football and getting back to fitness after 3 years out was tough but I am there, however the injury prevents me from playing regularly, so by running keeps me fit and replaces the time I would have been playing football.
I really enjoy challenges and once every while I will enter a race to see how well I can do in the distance. I am far from at the highest level but I enjoy the fact that there is room for improvement and developing further. I also have a lot of room for improvement regarding my diet as I do slip up quite often regarding bad food etc which do hinder my energy levels and performance whilst running.
The other improvement would be to vary my exercise a bit.I do not go to the gym as due tot he commute and location of the gym I find I prefer to run from A to B instead. But to keep my upper body in some form of shape I do a “press up” and “sit up” combination 3 times a week at home. I need to shake this up and find more body weight exercises and add some sprints into the routine.
I am open to suggestion and discussions on this topic and would love to hear any improvements or ideas to try out!
In the near future I will publish more of my exercise routines.