Try this combination of five exercises for an ultimate core workout!
For progression - heavier medicine ball.
For regression- no medicine ball or less reps and/or sets.
Five exercises, four sets at 10 reps each.
No break till circuit of 50 reps is done.
Once finished, you will have completed 200 reps of core work in 15 min.
Add pushups, dips and squats and you have a 30 min workout!
1. The matrix
2. Scissors with MB overhead
3. Double crunches
4. Legs up crunches
5. Russian twists
Try this combination of seven sandbag exercises for an ultimate full body workout!
For progression - heavier weight or more reps and/or sets.
For regression- less weight or less reps and/or sets.
Seven exercises, three sets at ten reps each.
No break till circuit of 70 reps are done.
Once finished, you will have completed 210 reps. A full body workout in 30 min.
2. Rotational forward lunge
4. Clean and press
5. Staggered shoulder to shoulder press
6. Rotational deadlift
7. Lateral drag
Try this combination of four exercises for an ultimate burn on legs, glutes and calves!
For progression - add weight.
For regression- do less reps and/or sets.
Four exercises, four sets at 10 reps each.
No break till circuit of 40 reps are done.
Once finished, you will have completed 160 reps of lower body work in 15 min. Add a run and some core work and you have a 30 min workout!
2. Tick tock lunges
3. Sumo squats
4. Sumo squat with calf raise
Depressive and other mood disorders affect 6.2% of Australians aged 16-85 years in a given year. Depression often co-occurs with anxiety disorders. Depression is more common in females than males.
Symptoms of depression affect physical, psychological and behavioural well-being.
Some examples are listed below:
Some studies have found that exercise can be a moderately helpful treatment for mild to moderate depression in adults, and may be as helpful in preventing or treating mild to moderate depression as psychological therapy and antidepressants.
The benefits that can be achieved from exercise depend on the amount of exercise that is undertaken. Most studies showing that exercise was helpful used aerobic exercise (such as running or walking), for at least 30 minutes, three to four times a week, for at least eight weeks.
However, people with depression may find it difficult to get started or get motivated, or continue to exercise on a long-term basis.
Doing any sort of physical activity is a great way to help prevent or manage mild depression. There are many views on how exercise helps people with depression.
I have trained a lot of clients with depression and/or anxiety issues and I believe exercise has helped them with the following:
I belive the number one reason for failure in losing weight is lack of clearly defined goals. How could you possibly hit a target you can’t actually see?
Start by setting one or two goals for the main areas of your life. It may be your career, health, fitness, weight -loss, relationship, finances etc.
Start with your 12 month goals and work backwards setting mini milestones along the way at 6, 3, and 1 month. Write down a weekly schedule so that you will achieve that one month goal, and before you know it, what seems impossible suddenly looks possible.
When setting your goals, remember to make them SMART:
Some of you might be surprised that ab exercises are last. The truth is you can do a thousand sit ups a day and it won't make a difference. It is impossible to target where to lose fat from on your body.
I am sure you have heard this before but it's the truth. Abs are made in the kitchen!
My 8 tips to a flatter stomach:
Eat; Do not skip meals. Otherwise you’ll become too hungry, eat too fast, and ultimately eat too much.
Op for complex whole grains instead of simple carbs; I am all for carbs, I don't believe in diets that are really low in carbs. They are essential for energy. Daily intake varies on the person it can be from 70g to 100g.
Make better choices when you can, whole grains are richer in nutrients and fibre will help you to stay full longer and prevent spikes in insulin, which trigger belly fat storage.
Cut out sugar; Sugar is your biggest enemy. Excess sugar gets stored as fat, making a flat stomach virtually impossible to achieve. By having less sugar in your body it will keep insulin levels low and glucagon levels high. Glucagon is a hormone and the best friend you want by your side in the struggle of belly flat.
Eat good fat; Yes it takes fat to burn fat. Think avocado, dark chocolate, nuts and seeds. Fats do not elicit an insulin response therefore they cannot be stored as body fat.
Drink enough water, exercise, reduce stress and get good night’s sleep every night.
So… you started off well and then the weight stopped coming off?
I believe getting to a point where your weight loss has started to slow down is normal.
I will explain why:
When you first start on a new eating and training plan, you make drastic changes. You start exercising more and you give up on foods you once ate for example soft drinks, pizza, chocolates etc. It is expected that the weight will drop off.
But…To continue losing weight you need to adjust your eating and training plan as your body has adjusted to it.
Here are some tips: