Tips to Change your Life
Exercise
Train for an event with a program that is designed to allow your body time to adapt to training intensities and increases. This will also allow you to ‘psychologically’ prepare yourself for the event. Confidence in your training makes all the difference.
Nutrition
Eat Fresh ingredients: Avoid bottled and packaged sauces. It is surprising how many extra calories you can consume using packaged/bottled sauces in meals (even ones that read ‘low fat’). Try using fresh or raw ingredients to flavour your meals e.g. fresh or dried herbs, spices, chilli, garlic, ginger, onion, lime/lemon juice, vinegar, tinned tomatoes. Less processed ingredients also provide added health benefits such as antioxidants, vitamins and minerals, and less salt. A little bit of experimentation will save kilojoules and your waist-line! Completed for David’s Health & Lifestyle Studios by Adelle Purbrick, www.bodybalancenutrition.com.au
An article of interest http://www.abc.net.au/health/thepulse/stories/2011/05/26/3219319.htm
General Life
Things or moments in your life that are special or have meaning to you, may not mean anything to someone you give them to. To give something that is special to a person, listen to what they really appreciate. A fishing rod does not always suit everyone. A great read about this is a book called “The Five Love Languages.’ Written by author Gary Chapman. http://www.5lovelanguages.com/
Weekly Exercise Suggestion
This week is an fast slow exercise circuit suggestion. This program is one designed for something a little different for your home exercise, and can be used just to break up the routine you have each week. The exercises are as follows:
- Dips onto a chair or bench http://www.youtube.com/watch?v=tKjcgfu44sI
- Squats to a chair or bench
- Flat on the ground T-back exercise http://www.youtube.com/watch?v=yiRDfN4K_hs
- Bridge lifting feet alternatively http://www.womenshealthmag.com/fitness/plank-with-alternating-leg-lift
- Modified or full push-ups
- Squat kicks http://www.youtube.com/watch?v=AphEUx47i5U
- Band rows http://www.youtube.com/watch?v=x3LNu_GcgDc
- Alternating Bird dogs http://www.builtlean.com/2012/02/27/bird-dog-exercise/
On each exercise work out the amount you can do under control in 30 seconds. You then halve that number and complete in sequence from 1st to 8th the first half as a faster pace, then the second half at a slow pace. The slow pace should be a rough ten count, for example the push-ups are lowered slowly for 5 seconds, pause, then raised again slowly for 5 seconds. Repeat this circuit once, twice or three times through.
Wise Words
“There are two types of Pain in this world: Pain that hurts you, and Pain that changes you!” — Author Unknown
Have a great week everyone and keep healthy,
David