How to Keep Fit from Head to Toe

Fitness, Fitness Tips & Workouts
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When it comes to health and fitness, we often focus on our ‘hang ups’ with how our body looks, yet we habitually follow routines that feed areas in our holistic health which make us feel a certain way and even appear a certain way.

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When it comes to fitness we often focus on changing the aesthetics of our body and certain ‘hang ups.’ Yet when we adopt small changes and break old habits, we can not only transform our bodies, but our lives too. That said, our mind is like lifting a kettlebell too so we need to train it.

There are simple steps we can take to feel strong in mind, body and life, which not only encourages you to keep progressing, but also the community around you may begin to echo this positive transformation.

To start with organise your life and routine as best as possible to incorporate a good wake up routine which includes exercise of some sort as this will keep you feeling good throughout the day, two recovery periods of around 3-5 minutes meditation throughout the day when you ask yourself, do I feel emotionally or physically tired at all.” Then implement a rest zone at night such as switching off technology at a certain time, dim lights and begin a sleep mode.

As my Sleep Coach  Natalie Penicotte-Collier says: “Athletes know they can’t miss this flow state because it lowers their energy.”

I used to snack more and feel stressed when actually I just needed a pause of deep breathing in the day.

It’s important to move too during our activity periods whether this be going for a walk outdoors, ideally we get 10k steps in a day, or you workout at home or better still in your local park. You really can exercise anywhere and everywhere it’s just about moving more to begin with to boost our wellbeing and even some ailments.

As College of Medicine Chair Dr Michael Dixon, a pioneer of social prescribing which prioritises social interventions, said:

“Covid has highlighted the mental and physical benefits of exercise, social connections and access to green space.”

Simple healthy swaps from a period of sedentary behaviours to doing something moving, can have enormous effects.

It is then easy to focus on feeding our mind and body well as your gut health which impacts your mental wellbeing, not to mention the fact that eating well and as naturally sourced food as possible can boost our energy levels, help our muscles recover and prevent triggers to overeat.

I’m an advocate for mini wins such as daily goals to sustain motivation so I try to take a break after eating or never eat standing up and you could identify one unhelpful habit with food and swap that habit for eating something healthier, think addition rather than extraction. I don’t advocate diets instead ‘add a colourful salad’ instead of biscuits.

For me I love coffee and whilst caffeine is the number one supplement for fat loss, I drink way too much which triggers my anxiety. So I have started to swap some cups of coffee with tea to start with.

As Rachel Mason founder & CEO of Our Remedy who creates powerful wellness teas, says: “I’ve always struggled with sleep, fuelled by the anxiety of my ongoing female health issues.

“Our teas are the ultimate pick-me-up to elevate your wellness routine packed with powerful adaptogenic herbs and botanicals to support your hormonal health, boost energy and soothe mood swings. One of the stars of the show is the schisandra berry, an adaptogen used by Chinese medicine practitioners for centuries to stimulate the adrenal gland and the production of hormones like epinephrine, increasing feelings of wellbeing, boosting alertness and decreasing stress.”

I also make sure I drink at least two litres of water a day as it is so important to keep hydrated.

On our whistle stop tour of keeping healthy from head to toe, we finish with our feet! We know the importance of dental hygiene and going to the opticians, but how often do we think about our feet which have a huge impact on our core, posture and with simple changes or getting conditions treated by a podiatrist you can resolve some of these issues, as I was reminded this week by National Foot Week.

People want to avoid these simple adaptations to have a healthy mind, body and soles, and don’t get me wrong self discipline is hard at first but the rewards are felt much longer.

Choose to have a positive attitude, prioritise what’s most important and the area you’re weakest in and be realistic about adopting one new habit at a time to improve daily motivation and to stay focused write these down and focus on how it will change other aspects of your life by incorporating these new disciplines.

Workout 1

(Rucksack required)

1.) Single arm shoulder press x10 (each arm)

2.) Squats  x10-15

3.) Push ups x10-15

Repeat as many rounds as you can in 10 minutes.


Workout 2

(Rucksack required)

1.) Lunge to rotation  x5 (each side)

2.) Bentover row x10-15

3.) Good mornings x10-15 (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

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