Home Workout Benefits

Home Workout Benefits

Exercise

Top 5 Benefits Of Exercising At Home

Do you dread going to the gym? Perhaps you like going but you know that this time of year can be a nightmare!

 I may have the perfect solution!

In today’s blog, we are going to be discussing an alternative to getting a good workout at home using minimal to no equipment in as little time as possible!

With this, in mind, I am going to be drawing some inspiration from my ex-colleague and celebrity personal trainer Frank Sinclair.

 Before we start here is a background on Frank…

 I have known Frank for many years and in 2008 we both qualified as Personal Trainers and began working for different David Lloyds Health Clubs.

Meet and follow Frank here…

Photograph taken from fitwithfrank.co.uk

Since then Frank has gone on to build a fantastic business (Fit With Frank) based in Weybridge where some of his clients even include famous celebrities!

Frank specializes in functional movement which helps correct poor posture that can lead to various injuries. He also specializes in weight loss. He has had some fantastic results with clients through his unique methods and I am glad to be able to draw some inspiration from him in today’s topic. 

“If you struggle to make exercise a routine because you don’t have time to spare fear not! You only need 15 mins a day to help you soar towards your goals”

So moving on…

How can exercising from home benefit you…?

1. Cost-effective – Working out in the comfort of your own home can save anywhere between 15 to 40 pounds per month. That’s a huge saving!

2. You don’t need an hour – If you struggle to make exercise a routine because you don’t have time to spare fear not! You only need 15 mins a day to help you soar towards your goals. 

3. Little to no equipment needed – The great thing about exercise is that you don’t need to throw a dumbell around to get a great workout. In most cases, all you need is a matt and yourself.

4. Variety in your workouts – We live in a fantastic age whereby you are able to simply type into YouTube home workouts and be presented with workouts that include yoga, pilates, circuits and high-intensity interval training (HIIT). So being stuck with options or ideas won’t be an issue! 

5. It can be fun – Depending on what you choose to do you can make it as fun as you want it to be. It doesn’t have to be a chore! 

How can you get started?

Easy!!

As I mentioned, working out from home can be cost-effective and this is where Frank comes into play. 

From time to time, Frank uploads FREE home workout videos to his YouTube page that he runs live on his Facebook page. So if you give him a follow you not only can you keep up to date with his latest workouts but you can do them live!!

For some great workouts, make a start with this video below…

In closing, whatever you choose to do remember that you don’t need a lot of time or fancy equipment to get to where you want to get to. There is plenty of FREE help out there and hopefully Frank can help start you off on your journey. 

 

Fred (From the Nourish Team)

 

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Maddy’s Focus for 2018

Maddy’s Focus for 2018

Maddy’s Focus for 2018

05

JANUARY, 2018
Hi, my name is Maddy and I am a Nutrition & Health Coach that trained with the Institute of Integrative Nutrition. I also joined the Nourish team in November 2017.  As a health coach, I help clients find their own version of health and work with them to build in the changes that suit their lifestyle so that they feel more energized, confident, and motivated to look after themselves.
I always struggle with new year’s resolutions. Being very interested in health and fitness, I have tended to make resolutions around these areas of my life.  In the past, when I was a little too militant about my health, I tried the ‘I WILL work out 4 times a week’ resolution, the ‘I will cut carbs/calories/fat’ resolution, and the ‘I will not drink alcohol’ resolution. Some of these I have achieved in part, though none have lasted the full year and at one point or other, they have definitely all resulted in me feeling bad about myself because I had ‘failed’ at my resolution. 
Over recent years I have been much kinder to myself in the types of resolutions I have set, but for me, being a type ‘A’ person, they have still been things to tick off a list, or that I did or did not do, so still pretty focused on a slightly abstract idea of what I would like to achieve in the year.  I find as soon as a resolution becomes something to restrict or something that will inevitably at some point be ‘failed at’, it really just becomes an added stressor in your mind.
“This Year I Want To Try Something Else.”
This year I want to try something else.  My resolution this year is about my mindset and attitude towards my day to day life.  I tend to get stressed about things easily. Often the ‘little’ things, which of course don’t feel so little when you are in the middle of them.  I get frustrated and upset when my little boy won’t sleep past 5.30am (which is most days at the moment), or is fussy with his food. I often don’t sleep well, and I let the fact that I am knackered get to me, and set the tone for my day. And then I get cross with myself for letting things get to me. Not great.  I want to refocus my energy more positively – partly to help me be more positive for myself, but also to be a little less self-involved and a little more focused on the people that I care about.  For me, this is all about acting with generosity. 
So, my resolution is to act with generosity whenever I can. I resolve to be more generous with my time for others, whether that be family, friends, work colleagues, or the person on the street who is asking me directions. And for my little boy at 5.30 in the morning. I will remember to be generous with my affection for the people I care about – generous with cuddles for my little boy, phone calls to my mum and texts to friends I haven’t spoken to in a while. I will be generous in my cooking efforts and try new meals at home, whether successful or not.   Hopefully, it will become progressively more instinctual as the year goes on. And so more and more the time in my day is taken up with acting generously towards others, and not being preoccupied with my personal worries.  I won’t keep a list, or get cross with myself if I don’t always manage to achieve this in every situation I face. But I will continue to try.

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A Nutritionist’s Perspective for 2018

A Nutritionist’s Perspective for 2018

Join Me On My Journey For 2018!

04

JANUARY, 2018

Hi! My name is Jackie and I am a Nutritionist and Food Intolerance Therapist and joined Nourish in July 2016. I feel passionate that what you eat has a huge impact on your health.  I am a mum of two gorgeous girls aged 6 and 9, so I understand the demands of busy lives and juggling work, children and healthy eating.  I also love a glass of red wine or two as it’s about getting the balance right when it comes to being healthy and happy.

2017 was a difficult year for me, actually, to be honest, the last 6 years have been very tough. Losing my dad, relationship issues and stress have all featured far too much and life has been very serious and emotional. 

I don’t usually make New Years Resolutions! Each New Year I hope that the coming year will be better than the last, as I guess we all do, but that’s about it. 

2018 is going to be a little different!  It is the start of a new chapter in my life as my personal circumstances have now changed.   I want to make it a year of fun, laughter, happiness, new beginnings,  quality time with my girls and more ME time!  I still won’t be making any resolutions as such but will focus on a change of mindset and a having a positive attitude for the future.

But, how am I going to achieve this I hear you cry?  

“I want to make it a year of fun, laughter, happiness, new beginnings, quality time with my girls, and more me time”

Well, that is a good question!  Life is just so busy all the time but I am going to dedicate more time to make it happen.  I want to focus on what I do want rather than what I don’t.

I will start by using tools, which I have used in the past, which really helped.  One of these is journaling.  Every night before going to bed I used to write at least 5 positive things that happened, that I achieved or I am grateful for in my life.  It could be that I am so grateful to have the heating on a cold winter evening or so proud that the Nutrition client I saw a month ago now feels much better since their appointment.  It ends the day on a positive note and when you do have a difficult day and are struggling to find anything to write you can read through previous comments to help you realize how lucky you really are.

I also want to start using my Dream book again.  This is a beautiful book with a lovely cover where I wrote down and sourced pictures about my dreams and aspirations.  It might include a photo of a holiday destination I would love to visit, or the part of the world I would like to have a health and wellbeing retreat one day or even the breed of dog I would love to own to bring more fun and laughter into my family.  It’s a lovely way of being creative and setting and imagining both long and short-term goals.

As much as I love being a mum, what I have struggled with more than anything is the lack of time just for me.  Leaving the past behind I’m going to make sure I do have time to reflect, think, relax and just be ME!  Every other weekend my girls now go and stay with their dad for a few nights.  I am going to make sure that during this time I don’t just catch up with chores but take time to do some things I enjoy such as a spinning class or yoga session and catching up with friends. 

Finally, I want re re-light my creativity in the kitchen! As a Nutritionist healthy eating is important to me as you can imagine, however, in the last year particularly, although we still eat well, I just haven’t had the energy or inspiration to really embrace this side of my personality.  I want to make time to browse through all my lovely health and recipe books and pick out new recipes and re-ignite that passion.

I feel excited about the year ahead!  It’s going to be FABULOUS!  

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The Wheel of Life

The Wheel of Life

My Approach To Soaring Through 2018

03

JANUARY, 2018

Hi, I’m Fred and I have been involved in health industry as a Personal Trainer and Nutritionist for over 10 years now. I have been working as part of the Nourish team since 2017.

Today I plan to share with you my New Years resolutions and give you two free tools to help you on your way. Unlike most clients I come across in my industry I won’t be focusing on any NEW diet or exercise fad that will last for a few weeks before I crash and revert back to old habits! Instead, I will be focusing on improving all aspects of my life and getting my mindset right for the new year by referring back to my wheel of life.

What is the wheel of life?

The wheel of life is something that I picked up from Tony Robbins that helps you see what area of your life you can improve. The basis of the wheel of life is to take certain aspects of your life such as career, health, finance, and rate them out of 10 on how you currently feel and how you would like to feel in the future.  

Wheel of Life Example taken from Google

For me, 2017 I chose to work on finding a more stable and exciting career path and getting my health back in better condition.

At the beginning of 2017, my career was at an all-time low. I had been living out in the states building a life when legal issues forced me to come back and rethink my career plans so that no matter where I was in the world I could be earning in an industry that I was passionate about. Fortunately for me, it didn’t take me long to find something that I could do and I began by finding part time jobs that could repair my short-term cash flow problems whilst giving me breathing space to work on my exciting new project. That brought the career aspect of my life from a 3 out of 10 all the way up to a 7 out of 10.

Healthwise, 2017 saw this part of my wheel of life rise from a 2 out of 10 all the way up to a 7 out of 10. Living in the states I had adopted some really bad lifestyle habits and my eating and drinking weren’t great which was terrible as my background is nutrition and personal training! I let myself go and piled on a lot of excess weight! As I was doing my wheel of life this was an area I really wanted to improve so I set out a way of getting my mindset right before I began the journey to repair and excel my health. I had tried certain diets and ways of eating before but the one thing that stood out for me was getting my mindset right so that I could make it a permanent lifestyle change. I don’t eat healthily or exercise 100% of the time but I adopt an 80/20 rule whereby I eat well 80% of the time and give myself a break 20% of the time.

All in all, 2017 was a good year for these two aspects of my wheel of life!

“All in all, 2017 was a good year for these two aspects of my wheel of life!”

Fast forward to 2018, I have just looked at my wheel of life and made some changes and now look set to proceed with 2018 focuses.

For 2018 I want to focus on getting my health to a 10 out of 10. That means maintaining what I did for 2017 in regards to diet and exercise but I want to improve my rest and recovery. I don’t get enough sleep and go to bed far too late so 2018 will be about winding down at 10 pm and getting to sleep at 10:30 pm. I also want to get more sports massages so that I can help repair my recovery process as well as my posture.

The final two focuses for 2018 are to increase my wealth which will come now that my career is back on track and also improving my contribution to others which again, thanks to sorting my career will also improve.

It’s been a long process but I found two tools extremely helpful in planning and improving parts of my life and hopefully they can offer you the same guidance. One was the wheel of life by Tony Robbins which can be found here and two was Tony Robbins Awaken the Giant book which can be found on Amazon.

Hopefully, you will have a great start to 2018 no matter what your resolutions are but if you do find yourself struggling then check out those two tools I used to help me.

Good luck and Happy New Year!

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The Wonderful Effects of Exercise

The Wonderful Effects of Exercise

We all know that exercise is an essential ingredient in our holistic health.  It is all well and good to attend to what we are putting INTO and ONTO our bodies – but if we are not paying attention to what we are doing WITH our bodies we can be putting our overall wellbeing in danger.

If you are anything like me knowing the reasons WHY something is so important helps significantly with your motivation to do it.  So I have listed below some great reasons to pay attention to how much and how well you are moving!

  1. Ensuring ease of physical movement – Move it or lose it!  Joints and muscles that are not used regularly will lose part of their function.  This can lead to pain, discomfort and a decreased ability to move.
  2. Ensuring internal movement  – external movement effects the movement of blood, nutrients, oxygen and cellular energy
  3. Stress and Mood – Physical activity releases endorphins creating positive feelings and decreasing the effects of stress.  Regular movement is proven to effectively combat anxiety and depression.
  4. Energy – energy begets energy!  The more active you are the more you battle the effects of fatigue. Prevention of chronic disease – research has shown a reduction in disease such as cancer, diabetes, cardiovascular disease and osteoporosis. Resistance training is particularly effective!
  5. Strength – This can only be maintained and developed by repeated use of muscle.
  6. Sleep – Active individuals suffer far fewer sleep-related issues.  Aerobic movement is shown to improve sleep quality.
  7. Effective immune function, bone density, digestion and immune function are all effected by exercise or lack thereof.

So although most of us live lives that are bursting at the seems with busyness – exercise is not something we cannot afford to ignore if we want to be fully functioning individuals, able to tackle all that life throws at us! Remember it is little changes made over time. Start by adding a it into your routine a couple of times a week and build up from this.

Article written by Sally Townsend Fitness Instructor

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The Importance of Sleep

The Importance of Sleep

The importance of Sleep is certainly not a new concept. The more you read, the more you will find bloggers, authors and health experts talking about the importance of good sleep. Why is that, and how long should we be sleeping for?
I have heard through the years in my clinical setting and also from family and friends, people say, that they don’t need much sleep, or can survive on less than 8 hours and feel fine the next day. But have then gone on to observe, shorter attention spans, impatience, poor digestion and so forth. With restorative sleep, we have improved mood, enhanced physical and emotional resilience, better hormonal function and increased physical endurance.
The more you look into the sleep-patterns and habits the more you will come to realise the importance of good restorative sleep..
Below are some of the essentials when it comes to Sleep routines and habits — The best time to be in bed is by 10pm. Getting two hours of sleep before 12pm is vital.
– As adults we need a minimum of 8 hours sleep per night.
– Avoid any form of technology in your bedroom. The light emitted from these devices can interfere you getting a restorative sleep.
– Try to avoid being using technology at least 30 minutes prior to bedtime.
– Have a relaxing bath or a cup of herbal tea (chamomile) if you find it difficult to get to sleep.
– Magnesium supplements can be very helpful if you find it difficult to get to sleep and/or stay asleep during the night.Habits take time to create. I have certainly found with building a business and brand that I have had periods where I have slept very little and as a result have neglected my health and wellbeing. One of our big focuses this year, not just personally but as a family is to aim for at least 5 nights a week to be in bed by 10pm. It is a challenge, but it is one of the biggest things you can do to improve your health and wellbeing, and also your productivity the next day.For further reading I would highly recommend the books by Dr Libby Weaver, particularly her book Beauty From The Inside Out.

With restorative sleep, we have improved mood, enhanced physical and emotional resilience, better hormonal function and increased physical endurance. 

Below are some of the essentials when it comes to Sleep routines and habits — The best time to be in bed is by 10pm. Getting two hours of sleep before 12pm is vital.
– As adults we need a minimum of 8 hours sleep per night.
– Avoid any form of technology in your bedroom. The light emitted from these devices can interfere you getting a restorative sleep.
– Try to avoid being using technology at least 30 minutes prior to bedtime.
– Have a relaxing bath or a cup of herbal tea (chamomile) if you find it difficult to get to sleep.
– Magnesium supplements can be very helpful if you find it difficult to get to sleep and/or stay asleep during the night.Habits take time to create. I have certainly found with building a business and brand that I have had periods where I have slept very little and as a result have neglected my health and wellbeing. One of our big focuses this year, not just personally but as a family is to aim for at least 5 nights a week to be in bed by 10pm. It is a challenge, but it is one of the biggest things you can do to improve your health and wellbeing, and also your productivity the next day.For further reading I would highly recommend the books by Dr Libby Weaver, particularly her book Beauty From The Inside Out.

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