motivation – Page 119 – Every Step Fitness

Bodyweight workout number 9!

May 14, 2020 Dr Nancy P

It’s ‘fun’ time again! Yippee! lol!

You know what to do – ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here: Bodyweight Circuit 9

Have fun! 🙂

Ps. If you missed the previous workouts they’re here: Bodyweight circuit 8, Bodyweight Circuit 7 Bodyweight Circuit 6 , Bodyweight Circuit 5, Bodyweight Circuit 4, Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

Fitness and Exercise

Bodyweight workout number 8! Ten mins of fun!

May 7, 2020May 8, 2020 Dr Nancy P

It’s workout time again! or should I say ‘fun’ time! Yippee! lol!

You know exactly what to do now- ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here: Bodyweight Circuit 8

Have fun! 🙂

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 7 Bodyweight Circuit 6 , Bodyweight Circuit 5, Bodyweight Circuit 4, Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

Tuesday Tip

Tuesday Tip: Tackling Hunger

May 5, 2020 Dr Nancy P

Tuesday Tip: Tackling Hunger 🍔

With the current lockdown many are finding it hard to manage their diet, and specifically their hunger.

So how can we try to manage this?

First off is it true hunger or emotional hunger? True hunger starts gradually, is satisfied by any food and will end when you’re full. In addition you’re less likely to feel guilty afterwards. Emotional hunger comes on suddenly, in a state of heightened emotion (e.g. stress or anxiety) or boredom. It typically involves craving specific foods, not being satisfied once full, eating mindlessly and feelings of guilt.

If it’s true hunger there are a few things you can do to help manage it. Studies have shown that higher protein meals reduce perceptions of hunger, particularly when combined with fats. Low calorie, high fibre foods are also important (fruit and veg); it increases “bulk”, causing stomach wall expansion, triggering the release of satiating hormones (fullness hormones). Another great option is low/zero calorie carbonated drinks which can help curb sugar cravings, and create that sensation of fullness. Caffeine is also an inhibitor of hunger in small amounts.

Emotional hunger is harder. Many foods give us “good feelings” but these foods are calorie dense and often high in sugar/saturated fat. They can provide temporary escape from boredom, low mood, stress etc but can leave us feeling worse and promote a negative relationship with food. We eat because we feel bad and we feel bad because we eat. Identifying the triggers/situations where you tend to emotionally eat is vital. Once you identify the triggers you can produce a list of replacement activities. Actually write out some alternatives and display them e.g. take 3 deep breaths, drink a big glass of water, play with your dog/cat, do some exercise/stretches. listen to music/podcast, do a 60 sec household chore, call a friend, adult colouring/jigsaw etc.

Be kind to yourself, the lack of stimulation, reduced human interaction and increased anxiety as a result of lockdown is natural. So if you are emotionally eating that’s ok – if you want to reduce it though then try these tips for starters.

Happy Tuesday 🤗

Fitness and Exercise

Bodyweight workout number 7! Another ten mins!

April 30, 2020 Dr Nancy P

It’s workout time again! Yippee!

You know the drill – ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here: Bodyweight circuit 7

Have fun! 🙂

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 6 , Bodyweight Circuit 5, Bodyweight Circuit 4, Bodyweight Circuit 3, Bodyweight circuit 2 and my first one (with no video) is here (Bodyweight circuit 1)

Tuesday Tip

Tuesday tip: Skipping to Fitness

April 28, 2020 Dr Nancy P

Tuesday tip: Skipping to Fitness 🏃🏼‍♀️

With gyms closed we’re all having to workout at home (or outside) but as the weeks go on motivation can wane. Having just had Easter too you may, like me, be feeling like you need to do some exercise. If you can’t face long home workouts or don’t have time with home schooling/ work etc then I have the perfect solution!

This is one of my favourite cardio exercises (as many of my PT clients will already know!) – skipping! It’s cheap, easy to do and can be done almost anywhere – and it’s really effective too! As well as being great for improving cardiovascular fitness, it is also great for helping to recruit and increase fast twitch muscle fibres to keep you agile, and improves balance and coordination . Studies have shown it is as effective as a 45 minute run in improving fitness and fat burning. And contrary to what you might think If done properly, skipping is lower impact on the joints than jogging or running. However, it does require the correct technique – light 2 footed jumps on the balls of your feet, only a couple of cms off the floor. This amount of impact is enough to support healthy bone density and prevent osteoporosis but not enough to stress the knees, ankles and hips too much.

And even better, a recent study by the Waseda University in Japan discovered that participants who took part in ten mins of skipping a day experienced a drop in appetite (compared to those who did nothing or did other cardio exercises such as cycling and running). It turns out that the up and down movements from skipping actually cause less ghrelin (the hunger stimulating hormone) to be produced by the gut. So you end up feeling less hungry – which means you will tend to eat less! Ideal for lockdown eh?

Try 2 min blasts now and then through your day.

Happy Tuesday 🤗