Tag: Mind

Fitness

Benefits Of Kettlebell Training

by shelleyandmichelleLeave a Comment on Benefits Of Kettlebell Training
Benefits Of Kettlebell Training

Kettlebells have been used for centuries, originating in Russia. Kettlebells (called girya in Russian) are associated with great power and strength. They were originally used as counterweights to measure the weight of goods, but were eventually used in strength competitions. Today the weights are featured in gyms and exercise classes. Kettlebells work several muscle groups at a time. Holding a lot of weight by a handle engages your arm, leg, shoulder, back, and abdominal muscles. The pull on your muscles helps to strengthen them. Kettlebells are also said to help strengthen back muscles and improve posture.

Low impact exercise: Kettlebells keep your feet planted on the ground, which reduces force and pressure on your knees. For some people, this may be a better option for getting the heart pumping than higher impact exercises such as jump training.

Full-body workout: Kettlebell swings use your upper body, core, and lower body for a great full-body workout.

(Photo credit: Ambitious-Studio-Rick-Barrett)

Calorie burn: The workouts are high intensity and can burn a lot of calories in a short time. And you may burn more calories after the workout due to post-exercise oxygen consumption, which is a temporary increase in metabolism to support recovery.

(Photo credit: Pixie-Be)

Quick exercise: Most kettlebell workouts can be completed in as little as 10–15 minutes and require only a kettlebell to get started.

Better cardiorespiratory fitness: Kettlebell swings involve your whole body, which requires your heart to beat faster and pump blood throughout your body.

(Photo credit: Nexa-Black)

Shelley & Michelle xx

Lifestyle

Ways to clear your mind

by shelleyandmichelleLeave a Comment on Ways to clear your mind
Ways to clear your mind

There are many things we need to tackle daily. Emails, meetings, errands, making meals. The list is endless. Clearing your mind is a great way to reinvigorate yourself and complete your tasks to the best of your ability. Anxiety usually rises when we’re weighed down with worries, thoughts and upcoming projects. And to be completely honest life itself can be full of many challenges. Making time for yourself and your mind should be the number one go too. If your mind is not a 100% how can you be your best self.

It’s ok to say no: There are always things happening constantly in our day to day lives. Catching up with friends, family and work commitments. As the days go by it is easy to get caught up, and when you eventually stop you realise half of the year has gone by already. In life we have to prioritise and make decisions and you can’t always say yes. It’s ok to put your needs first and it’s ok to say no, especially if you are feeling rundown and overwhelmed. Saying no will reduce your stress, leave your mind clearer and leave you with valuable time for yourself. You can’t help others if you don’t take care of yourself first.

Take a break: Stepping away from phones, computer screens and what you’re currently working on will help you find space for whatever types of rest you need throughout the day. Plus, it will enhance your attention when you return to it. Take a deep breath when you can, do a short guided meditation, go out into the fresh air for a walk or run, read a chapter from your book, listen to music or take a nap. These are great ways to get things off your mind and improve memory.

(Photo credit: Jessica-Lewis)

Make a to-do list: Writing down what you need to accomplish in a day and even in life will help you stay organised and on track. Doing this lets you empty your thoughts on paper, freeing up space in your mind. By writing things down, that thought will no longer pop into your head every few days or hours.

(Photo credit: priscilla-du-preez)

Vocalise how you feel: We all need a little extra help from time to time. Even If you need to speak to someone other than friends and family, seek medical advice from a doctor or a therapist. Be honest about what you’re experiencing — to yourself, and others, too. If you’re feeling overwhelmed say so. Acknowledging and vocalising how you’re feeling will keep your mind at ease.

Shelley & Michelle xx

Fitness

STAYING FIT AND HEALTHY WHILE SELF-ISOLATING

by shelleyandmichelleLeave a Comment on STAYING FIT AND HEALTHY WHILE SELF-ISOLATING

It’s quite challenging having the mindset to stay fit and healthy during these uncertain times. The gyms are closed and like many we have found other ways to stay fit and healthy. Take a look at a few exercises we have put together for you all to enjoy.

Park Run

Walking or running outdoors is a great way to keep fit and clear the mind. Always remember that when running in an open space keep more than two metres away from other people and cut down your run or walk to once a day. Brisk walking, running or jogging releases feel-good endorphins that can reduce depression and anxiety. Outdoor running strengthens muscles, increases leg strength and ankle flexibility. If you need a little push or want to monitor your progress, why not download fitness and running apps.

Online Yoga and fitness classes

There are so many fitness classes online that can keep you occupied during the lockdown. You are spoilt for choice as there is something for everyone to enjoy! Classes range from yoga, full body cardio, abs toning, pilates and dance workouts, if you prefer something more fun you can take part in short ten minute classes to thirty minutes and even hour long sessions depending on what you’re willing to endure that day. Always remember you can improvise for e.g. if you don’t have dumbbells, use two tins of beans or soups.

Skipping Rope

We have mentioned skipping in a previous post because we love it so much! Not only does skipping make you feel like a child again it’s a great way to improve your fitness and you can literally skip anywhere! Your home, the garden or the park. You can burn from 200 to 300 calories skipping rope for up to fifteen minutes. We see why boxers skip so much! Another skipping benefit is that it improves your posture, when skipping rope you generally pull your shoulders back with your back upright. Good posture improves digestion and blood flow to the brain.

Using your body

Find space in your home or garden and do simple exercise routines such as squats and lunges. To make sure you are working both sides of the body for the same amount of time, give each set a time limit. For e.g. thirty seconds of sit ups, rest for fifteen seconds then go straight into burpees for thirty seconds, then of course don’t forget your fifteen second rest. Exercises such as Sit ups are an effective way to target your abdominal muscles by strengthening, tightening and toning your core. A burpees exercise is a total body workout which works your arms, back, chest, core, glutes and legs.

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Shelley & Michelle xx

Fitness

Our Favourite Three Workouts

by shelleyandmichelleLeave a Comment on Our Favourite Three Workouts

We enjoy working out, it’s part our weekly routine lol. It can be difficult trying to squeeze in a workout whilst balancing a busy lifestyle, but we’ve realised after exercising you never say to yourself ‘I wish I didn’t work out today’. Exercising clears the mind, makes you feel more energised as well as feeling fit. Working out 2-3 times a week for us is ideal, as we don’t like to overdo our workouts.

It’s always good to mix up your workout routine. We like to work up a sweat and enjoy high intensity cardio workouts for e.g. Spin and Legs, Bums and Tums (LBT). There is nothing quite like taking part in a high energy exercise class and getting those endorphin’s flowing, its a feel good factor. We do love a good stretch though. You find after a strenuous work out your muscles can tighten up. Always stretch before and after working out. Yoga or Pilates is a great way to stretch. Pilates not only relaxes the body but also relaxes the mind. Below we have put together the health benefits from our favourite three workouts.

SPIN

The benefits from spin are mind blowing. Spin is a great way to burn calories, they say you can burn at least 500 to 700 calories from a single spinning class. Not only is Spin a good exercise to help tone and lose weight its a great stress reliever. Having a great instructor who motivates you whilst playing the best tunes helps. Spin is a good way of keeping your heart healthy, your heart is the most important muscle in your body so keeping the heart in tip top condition is key.

 LBT

You can’t go wrong with Legs, Bums & Tums which concentrates on giving you that full body aerobic and toning workout. This class has a variety of workouts such as squats, lunges, hamstring curls, planks, crunches, curl-ups and many more. LBT has been a go to exercise class since the early 90’s and is still going strong. You can burn around 250-400 calories in just one class and is great for toning and tightening. LBT increases your stamina and endurance, builds strength increases energy levels as well as increasing your flexibility and mobility.

PILATES

If you want to improve your physical strength and flexibility. Then you will find Pilates is the workout for you. This form of exercise improves posture, balance, muscle tone and joint mobility. Pilates is great for the relief of stress and tension and focuses on strengthening your core. Pilates helps with the balance between your mind and body and gives you a sense of well-being. This exercise is beneficial if you suffer from lower back pain.



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Shelley & Michelle xx