Mind & Body Workout for the Week

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Workout 1

1.) Incline push up x10

2.) Rear foot elevated split squats x10 (each leg)

3.) Mountain climbers x20 seconds

Repeat as many rounds as you can in 10 minutes.

Workout 2

1.) Walking lunges x10 (each leg)

2.) Tricep dips x10

3.) Crossbody mountain climbers x10 (each leg)

Repeat as many rounds as you can in 10 minutes.

Life Hack

Don’t get stuck in the spiralling scroll hole of social media which can have a negative impact on our mental health. Don’t waste your morning’s cortisol to get trapped on social or trigger yourself in the evening. Instead limit your time slot to once or twice a day if necessary and don’t let it dictate your morning or evening routine when we are waking up or winding down.

Approach with a plan of action and ask yourself ‘why?’

For more mindset tips follow  @mamameiblog

Mind Challenge

Mindfulness isn’t about clearing our mind, our mind is like a snowglobe, it’s about falling awake to ourselves. There’s a power in pause. Implement two ‘rest’ periods into your results because “high performance and quality rest doesn’t come from a stress state,” says Sleep Expert Natalie Pennicotte Collier.

Did you know?

1) Three-quarters of women in a survey said they disliked their upper arms, and another study found that 56 per cent would trade in all their designer shoes to have perfect arms.

2) How to get rid of ‘bingo wings’

  • Prioritise resistance training over cardio

  • Pushing exercise movements such as push ups and tricep dips work well

  • Eat 1gm of protein per pound of body weight

  • Avoid low calorie diets but eat a slight calorie deficit (x your body weight by 12 in lbs = calorie intake which includes a deficit)

  • Drink 2 litres of water daily

  • Avoid alcohol and processed foods

    Join our free group bit.ly/squatsandsparkles

Follow @TheSparkleCoach for more and join bit.ly/squatsandsparkles for free.

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