The ab cruncher

#health, Fitness

One of my main focusing points when working out is my abdominal muscles, I love the toned defined look but getting there isn’t easy! I’ve put together a bunch of my favourite ab exercises all quite simple and easy to do with no gym equipment needed. If your new to ab exercises I’d recommend YouTubing the following moves so you know how to perform them correctly. I’d recommend building the plank at the end up slowly start aiming for around 10 seconds and build up slowly!

Try it out and let me know what you think!

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Quote of the week

Wellness

A positive mindset is key in order to succeed, in order to be productive and complete a successful workout you need to have a plan and motivation. By having a plan you are taking control of your day rather than letting it control you! So set a plan and take control today!

How to deal with injuries

#health, Fitness

Recently I’ve been dealing with a knee injury, I’ve had minor injuries before now mainly foot injuries but when it came to muscle injuries I didn’t know where to start! After thorough research I’ve come up with the top 3 things to do when you get injured!

1. If you can’t walk on it don’t run on it, this might sound like common sense but often people think they can push through the injury and carry on as normal but in fact not only can this make your injury worse but can increase your recover time if in doubt rest!

2. Heat or ice? Now there is very conflicting information on whether to ice an injury or apply heat. Ice reduces swelling causing vasoconstriction of the blood vessels thus reducing bleeding into the surrounding tissues and can reduce muscle spasm and pain. Where as heat relaxes and loosens the tissue, stimulating blood flow. Never use heat if the injured area is swollen as it will only increase the swelling.

3. Look after yourself! Again this may seem like common sense but by getting plenty of sleep, staying hydrated and eating well you allow your body to recover quicker by providing the correct nutrients and allowing your body to rest!

Hopefully you don’t need to follow the above advice, but if you do trust me your body will thank you for it!

Week 7 of the couch to 5k

Fitness

So week 7 saw a lot of sweat and some potential tears! As the weeks have been progressing I’ve found myself gaining more stamina and determination but this week was difficult! I went from building myself up running 23 minutes in week 6 to running 25 minutes straight and my body knew about it! Think I need to invest in some better running shoes! Comment below if there is any you recommend! So as week 7 progressed I got better and felt happier running the 25 minutes straight, now that I’ve been running for nearly 2 months my stamina is increasing and I feel more motivated to run although there is the odd day where I lack any motivation! Overall week 7 pushed some boundaries but once overcome it became a good week!

Hope you all have a great week and bank holiday weekend!!buty-do-biegania-jogging-1487424181cmt

Why rest days are so important

Fitness

So often when we are working out we get fixated on the end goal and that can often lead us to work out more. It is recommended that we take rest days after a day of intense training to allow our muscles to grow stronger but often some people refuse to take a rest day as they believe working out every day will help them progress quicker but that can actually do the opposite effect. By not taking rest days we put our body’s central nervous system under a lot of stress. With that stress comes a lowered immune system and mood decline, alongside that you can ruin all of your training and be out of action for days if not weeks. So why do we need to take rest days? When working out we create microscopic tears in our muscles thus allowing the body to adapt and become stronger, studies have shown that our body’s recover most when we are sleeping as we have a spike in growth hormone when we sleep. Therefore rest days are important to avoid injury and to allow us to grow stronger. If you really don’t want to take a rest day it is advised that you work on a different group of muscles each day to avoid injury. So next time you take a rest day don’t feel guilty about it! You are actually making your body stronger for it!

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Week 6 of couch to 5k

Fitness

So today marks the end of week 6! A couple of weeks ago i’d have seriously doubted if I would be able to run a full 25 minute run without falling in a heap or giving up! Week 5 saw the first 20 minute run which I really surprised myself¬† in completing with ease! The start of week 6 was broken down into two 5 minute runs with a 3 minute walk and an 8 minute run all of which was completed without much hassle due to the 20 minute run in week 5! It’s surprising how much your mindset changes when you do a 20 minute run then go back to doing 5/8 minute runs they are so easy and you wonder how unfit you were when you could hardly complete the 5 minute runs in week 4!¬† The second run of week 6 was two 10 minute runs which again seemed quite easy compared to the 20 minute run of week 5. The final run of week 6 was a 25 minute run with no breaks! Now after completing that 20 minute run in week 5 i felt quite confident that i could push myself and do an extra 5 minutes. Just having that change in mindset really pushes you into believing in yourself and I found that during the last minute of the 25 minute run I could encourage myself to run faster (that would have never happened in week 4!). Overall I found week 6 quite easy not too challenging but enough to boost your confidence! The goal of the app is to get you running for 30 minutes straight and i’m almost there! So onto week 7 lets hope it’s as good as week 6!!

Are you completing the couch to 5k or thinking of starting it? If so let me know how you’re getting on or any questions you have in the comments!

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Staying motivated

#health, Fitness

I’m not going to lie staying motivated really isn’t easy sometimes, especially when it comes to working out and eating healthily! Your arms ache and your legs feel like jelly and you wonder what the heck you are doing! (Trust me I’ve been there many times) It can feel like you aren’t making much progress and it’s easy to feel disheartened. So how do you stay motivated when you feel anything but! Everyone gets motivated in different ways for some listening to a podcast or watching a video by a motivational speaker may help and for others seeing a picture of your end goal can motivate you to continue. I advise trying numerous ways of getting motivated and see what works best for you. For me quotes are a big motivator, i find listening to music whilst i’m working out gives me that extra boost i need. I always have pictures saved on my phone of my end goal, I know its going to take months even years to be close to where I want to be, but when you are determined and motivated nothing can stop you! Having a realistic and achievable goal also helps to keep you motivated. Saying you are going to lose a stone in a month or have washboard abs in 3 weeks isn’t going to help you stay motivated so make sure you choose goals that are achievable. And lastly know that you are going to have some ‘off’ days where you don’t feel motivated and that’s okay, I don’t think we’d be human without them, just as long as you get back on track!

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