Happy Monday morning! I have decided to start posting weekly workouts and weekly recipes on the blog, so if there is anything you would like to see let me know!
This week it is legs. A few exercises to get your legs and glutes working. So if you want that peachy bum, get moving!
Body weight squats 20 reps
Weighted squats 12-15 reps
Lateral lunges 12-15 each side
Walking lunges 20 reps
Jump squats 20 reps
Repeat each exercise 3 times
The key focus is to keep the movement slow and controlled (I have sped the video up). Make sure your body weight is through your heels and your knees are behind your toes when squatting. You also need to make sure you squeeze your butt to make sure it’s working!
Our legs and glutes make up our biggest muscle group, so therefore have the potential to create the biggest burn (the good kind of burn – fat burn!) so always remember to train them. Especially if you want a god bum!
What do you do to relax?
Do you sit with your phone clutched in your hand, scrolling through your news feeds whilst watching the TV?
Or do you take yourself outside with nothing but your thoughts?
The truth is many of us find it so hard to really relax. If we can’t even manage to switch off our phones, how can we expect to switch off from our stressful lives? Most of our time is spent rushing around, working and looking at screens – don’t even get me started on the amount of time we spend worrying about things. Our lives are far more hectic than they need to be. Social media swallows up our free time as we feel we must check up on the world, but why aren’t we focusing on ourselves instead?
Rest is crucial for the body and the mind. I am not suggesting you sit with your legs crossed, palms on your knees and your eyes closed, but I am suggesting that a few times a week you take some time out to slow down and de-stress. To be able to completely disconnect with the world is a skill, a skill that not many of us have. However, practice makes perfect. Make an effort to do something that you love (WITHOUT YOUR PHONE)! Whether that is with the people you love, or on your own, make sure it is something that helps you to forget about the stress of everyday life.
What does a healthy lifestyle mean to you?
We live in a world full of different beliefs and opinions, so one person’s answer to that question could be completely different to somebody else’s. The internet, particularly social media, is plastered with all sorts of information on exercise and nutrition. Everyday we see at least one ‘brand new’ diet advertised. Whether it is low carb, high fat, low GL, macrobiotic, carb cycling, gluten/grain free, slimming world or herbalife (don’t even get me started on that) our brains are bombarded with conflicting information. The same goes for exercise – weight lifting, fasted cardio, marathon running, insanity, cross fit, yoga or interval training – which way is the best way?
There is no right or wrong answer, despite what you may read. Everyone’s bodies and minds respond in different ways. The most important thing is that you are getting the right balance. Both a balanced diet and a balanced exercise programme are incredibly important. Having a good diet 80% of the time (I will explain what my idea of a good diet is in a blog post soon to come) but enjoying some treats 20% of the time is still healthy. Doing a mixture of weight training and cardio with some stretching, like yoga, is what most of our bodies need. We also need to factor in time to rest as that is when our muscles recover, not to mention our minds. But the crucial thing is that you find the balance that you enjoy.
It is far too easy to think that you are doing everything wrong, and it is even easier to scroll through Instagram or Facebook and compare yourself to others that seem to live the perfect healthy lifestyle. The point I am trying to make is that we shouldn’t be so hard on ourselves, everyone has their own journey to take. Being healthy doesn’t happen overnight, but each little change we make is a step in the right direction. If we get lost and take the wrong path, it isn’t a disaster, we just need to carry on – it is part of the journey.
Keep it simple, and be kind to yourself.
It has been a long time since my fingers typed anything more than a Google search (or a Facebook stalk) into my laptop, but after a very busy few months I have decided to get back into blogging! I have also made the even bigger decision to start my own Personal Training business. After an amazing year working for Fitness First I have plucked up the courage to set up on my own and finally do what I dreamt of doing from the start. This blog page will be full of lots of recipes, exercise tips and other little healthy bits each week. I hope you enjoy reading! EK x