A quick heads up to say the Yes You Can Challenge blog has now been blended with Being Your Best You – same owner, more posts!
Please come and visit the newly updated blog. It’s a work in process but we’re getting there 🙂
As a gym rat and running enthusiast I have to say, working out for less than one hour has never felt like enough of a workout. I know that it’s not about the time, it’s the quality of the workout that really matters but we are constantly being told we need to be active for a minimum of 30 minutes every day just to maintain a relatively decent health.
So where did the 7-minute workout come from? And seriously, what can you achieve in 7 minutes?
The story of the 7-minute workout seems to have come out of The American College of Sports Science. It is a scientifically based high-intensity circuit training workout using body weight. The approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes.
My Reality: Having tried and tested out the 7-minute workout for the past 2 weeks, doing workouts between 7 and 21 minutes long (1 – 3 circuits) I can honestly say I have achieved some decent results:
What I love most about this workout is:
Highly recommended if you like to get more done in less time and highly recommended if you want to mix up your routine.
Because I’m ‘Appy… Have fun, get fit!
I’ve been back in the gym for a couple of months and so glad to be in the habit again. My running has taken a bit of a back seat but I’ll get the balance soon enough.
As I prepare to get back into a fit state I focus as much on building my fitness mindset as I do on creating my ideal workout.
What does a fitness mindset look like?
Mindset is as important as the physical activity itself; I fully understood that when running the London Marathon last year. My mind definitely got me over the finishing line!
What do you do to prepare yourself mentally for your workouts? Sharing is caring…
Fab Fit & Healthy
P.S: A recommended site for great tips and motivation is Breaking Muscle
Anyone old enough to remember Grease will recognize the first half of that title (oh, how I loved that film!) but I’m taking
a whole other approach with it!
Here in the UK winter is settling in nicely (thank you) and it is the time of year when colds, flu and all such nasty niggly viruses come out to play. Instead of (or as well as) visiting the bottle laden shelves of the chemist, here are a few tips to help get those viruses on the move.
First: What to Avoid
Cut down on foods that lead to inflammation. This includes things like refined carbohydrates, sugar, white flour or rice and saturated fats in butter (and animal fats, such as chicken skin).
Second: What will Help
Moderate amounts of healthy oils (ex. olive oil)
Fruit in moderation
Plenty of vegetables, herbs and spices
And a few other considerations
Shiitake, maitake and reishi Mushrooms are good for your immune system.
Garlic provides allicin, a natural chemical that fights bacteria and possibly viruses too.
Tangy citrus fruits are a great way to get vitamin C, a key antioxidant that supports your immune system. (Oranges & grapefruits are good as are the less tangy kiwi and strawberries).
Herbs and spices have been shown to kill germs. Rosemary, oregano, and thyme are other herbs that give you antioxidants.
Probiotics are “good” bacteria help keep your gut healthy and in turn are good for your overall immunity (found in some yogurts). Look for “live cultures” on the label.
Chicken soup helps fight inflammation. Warm liquids can soothe your sore throat and help relieve congestion.
Water – get your 8 glasses of water in!
In truth I have rarely been good at feeding colds, maybe because I don’t get them too often, but I’ll refer to this short, simple list in future. What do you do to feed your cold/flu? Love to know! Please share your comments.
Hoping you get through the winter without any viruses!
One Life, Live It Well,
I am and will always remain intrigued by the intricacies of our make up, the way the body pieces together to move fluidly; the wiring of the brain to send specific messages to create a movement, a thought, a wish. We are incredibly built, more powerful than most of us will realise in our lifetime and yet we often choose to take this for granted and misuse it.
Like a finely tuned car we require a regular MOT, a long run and some TLC to operate optimally and one of the things we can do to make sure we stay finely tuned is watch what we eat. Mmmm, yes, a tricky subject! But let’s look at some facts…
Does Brain Food Exist?
Oh yes! Just like the rest of the body there are foods we can eat to enhance our brain power.
The brain requires some very specific things to work well and you might want to take note. It requires:
Some other key sources include certain B vitamins, blackcurrant, broccoli, sage and nuts.
What Happens If You Eat These Foods?
The additional benefits of eating the food types listed above include reduced brain shrinkage, mental agility, enhanced cognitive function, improved brain power and improved memory. Not a list to be sniffed at!
So if you’ve been struggling to stay focused, to retain information or engage with a level of mental agility that you feel you have, you might want to check your diet. Are you doing everything you can to remain mentally healthy or are you resigned to letting it all slip away blaming the ageing process? The choices we have, the decisions we make!
What Are Some Easy Steps To Improve Your Brain Power?
Get your thinking heads on and post some other cool, fun or wacky ways to improve brain power; I’m open to ideas and new ways. And remember, what you feed your brain matters!
One Life, Live It Well
Sources of information:
It’s in the bag! 3 months and 5 days before my 50th I have completed my first (& to be honest, probably my last) marathon – Yay!
Sunday 26th April 2015, a wet and cold morning in London; perfect for the challenge ahead; Virgin Money London Marathon – 35th Anniversary.
Along with 38k+ other goal setters I had one vision in mind – simply to cross the finishing line.
Finally I turned the corner into the mall, finishing line in view, and realised the hard work was over; awesome feeling.
And now I have a greater sense of the amazing fitness level elite athletes have to run marathons in less than 2.5 hours – respect!
As for me, one week off before I hit the running trail again.
Next fitness challenge… Insanity! It’ll be in the bag too!
Keep Giving, Keep Receiving!