A Festive approach to health
Wow, I can’t believe that we have come to the end of 2013!!!
Our blog has been in existence for over 10 months now and the passion that Nadia and I have for better alternatives to health & wellbeing has seen us build a great number of wonderful and dedicated followers.
I, as the Mum side of things would like to thank you all for your feedback and continued support. It has been a real treat creating and working alongside my daughter to inspire and promote increased health & wellbeing.
2014, with with your help, will be another amazing year for us.
Already in the works are videos, recipes (including an eBook from Nadia early in 2014), as well as exercise and nutrition advice from our own experience and research.
For now though, a topic that my clients inevitably bring up at this time of year… how you will keep fit, stress-free and still enjoy the festivities ahead at this time of year. The Festive approach to health…
Taking into consideration moving your body and the basic formula of input vs output will allow for the indulgences that can accompany the festive season. Enjoying a delicious crisp white wine & sweet treats with your loved ones at Christmas is absolutely nothing to feel guilty about! Thoughtfully prepared and delicious food is a brilliant foundation and you can expect to hear (and see) what is planned for our Christmas table later this week.
On the exercise-front; the TRX workout is designed for the total body. Using your own body weight to create a challenging and efficient session, it is perfect for this time of year when routine is the last thing on your mind!
These straps are in use in most gyms plus you can easily use them at home or on the go. A great Christmas gift perhaps and we found them here.
The following images using my gorgeous client Sara, will demonstrate how you can adapt these straps by shortening and lengthening, to work specific muscles and your core at all times.
- Each image demonstrates the start and finish positions
- Always take note of strap length – keep it taut at all times
- Stability is essential to the success of each movement
- Try for 10 reps of each easier exercise and 15-20 reps for the others
- Do the program through 2-3 times with limited rest
Exercise 1 – Back
Adjust the straps around mid-body length. Commence with extended arms in “plank” position back on heels with palms facing in. With a long neck, keep your chin up and pull up keeping elbows close to your body and tight through your butt (glutes) with your core switched on. Target between shoulder blades and triceps in this movement.
Exercise 2 – Chest
Plank forward this time with the straps adjusted longer, to say thighs/knees. Drop forward whilst keeping core on and your butt tight. Try to maintain a 90-degree angle through the arms with your elbows aligned to shoulder blades and hands directly under elbows. Drop down as far as your body weight will allow into a push-up position then drive back up through pecs (chest) and arms.
Exercise 4 – Biceps
Exercise 5 – Triceps
With straps around waist length, plank forward keeping a nice flat back with your hips and butt aligned. Make sure not to sag your back, extending your arms in line with shoulders and keeping a long neck. Focus on the triceps and bend from your elbow bringing hands to either side of the head. Ensure that elbows remain in position without moving arms up and down.
Exercise 6 – Core