Fitness Thursday #5 Yoga

Ahh, a week off training (if you discount the 5k run two days ago) but still ahh for no sprint sessions and no puled muscles. However, I do a few Yoga poses before I go to bed just to make sure I don't lose form and so I work off those last few chocolates I just ate (and to increase my flexibility which is definitely my weak point, I blame it on short-muscled sprinters, I'm jealous of all you long-muscled dancers)

I used to practise Yoga quite a lot when I was in secondary school but didn't have time for it through sixth form but I still used some of the poses after I went to the gym to relax, stretch and de stress my muscles. Here are a few of my favourite stretches and some poses which target deeper muscles. All of these have come from FIT SUGAR YOGA which is full of poses, routines and targeted Yoga practise so check that out too!

 Downward facing dog: Ahh the classic Yoga pose to stretch out your tired legs and back and arms etc etc try to touch your heels to the floor, if this is too hard place your elbows and forearms on the floor for a modified version. Hold this pose for as long as you need, and breatheeee. 

Eagle: this Yoga pose is really good for thigh strength, the photo isn't very clear so I'll fully explain this one. Stand on your left leg and wrap your right leg over your left thigh and bring your toes to the inside of your left legs' calf. Squat down and find your balance. Wrap your arms over each other (right over left to start with) and bring hands together. Balance and hold

Camel: Please be careful with this one, especially if you have back problems, however it is much easier than it looks (begin and end with child's pose (below) to stretch your back).

Kneel on the floor and bend back and grab your right heel with your right hand, stretch your left hand up/back/sideways, which ever is comfortable, come back up and switch sides, when you are ready, place both hands on the respective heels and hold and breathe 

Upward facing dog: lie on the floor, as if about to do a plank, then inhale and push up with your hands using strong arms and lift your legs off the floor, balancing on the top of your feet, round your back and look up, neck back, hold for several breaths 

Butterfly: my favourite post-run stretch to de-stress groin and inner thighs (and back!), bring feet together, as close to you as you can, lean forward and push elbows into thighs to push them closer to the floor 

Wide legged forward bend C: I don't know where the C comes from, some Yoga guru I suspect, this is a really relaxing pose to work the legs and shoulders. Stand with legs wide and bring hands together behind your back. Keeping legs straight (don't bend your knees) bend at the hip and fall as low as you can go

Child's pose: Ok, maybe this is my favourite (I always remember a Yoga instructor telling the class to complete a Warrior sequence and end like this, I just went straight to this saying I was over stretched and needed to just lie there, like a child ahh). Sit on your feet, with knees apart, bend at your hips and stretch hands forwards as far as they will go and hold for hmm about 20 minutes ish




I do all of these Yoga poses before I go to bed, or at least the latter two to relax, never go straight into Yoga, make sure your breathing is correct and don't over stretch as this can cause injury. 

I also came across this video on Popsugar a few days ago and it is a 10 minute Yoga sequence by JENNIFER ANNISTON'S YOGA INSTRUCTOR (I know) its called the "Get Happy and Toned" Yoga sequence, watch it and go with it and you will know what I mean when during the sequence I ended up high fiving myself. But this is a really warm, happy, heart-opening Yoga sequence that will de-stress you in 10 minutes!

Enjoy and relax
RHS x

Saturday morning shopping

I was in town (Derby) at 9:50am bright and early, fresh as a daisy (After I eventually managed to wash out the oil from my hair, thanks to yesterday's spa day), early bird catching its worm, sorta thing. 

Its 3 days before myself and 2 friends depart for Marbella and I frantically hit the shops searching for things I "may have forgotten" 

I wanted a book, euros and then just seeing what else there was. Well I came back with these beauties (and more... but I've already packed them. oops) 

Holland and Barrett have a buy one get one half price sale on so I got my favourite Thai Chilli Rice Crackers (two, ofcourse) they're great for snacking, High Protein and Fibre Muesli (for snacking with soya milk - the best plant protein there is btw), Centrum, because I'm clever so Centrum is clever so its going to be good (I needed some new A-Z's and it says that it has a combination of vitamins to increase metabolism! - tick), then I went a bit macho woman and got some PhD Woman (nicely put men) Support and Recovery toning bar (the protein in it comes from soya everything - what was I saying about soya? and they're 93 calories - take after a workout and Bob is probably not your uncle).

Boots Anyone who knows me know that I can go a little chicken jalfrezi in Boots and today was no different. I went to the Clinique counter, they had an offer of buy 3 items and get £7.50 worth of points on your Boots card! Now I am always swayed by Operant Conditioning so I was sold! I even got a free gift worth £50! containing mascara, lip gloss, nail polish, nail file, my favourite eye cream and a moisture surge cream, all in a cute travel bag. Awhh. So I bought a  jumbo Clarifying Lotion, a Mild Facial Soap and a Lipstick in #11 - a beautiful coral. I handed over nearly £60, he handed over a £50 free gift and £7.50 worth of points. I think I got a bargain there... Now what to spend my £25 worth of points on... 

Waterstones Ahh my dreams are always in Waterstones. Not actually. But as well all know I love my classics. I've read more Jane Austen than she actually wrote and laughed at Oscar Wilde's witty banter, we shall call him Dave. Anyway... today I have bought Anna Karenina, Leo Tolstoy (I know I will love it because I love Kiera Knightly... loose connection but I just know, now just how to get through its 1000 pages) and Villette, Charlotte Brontë - about a woman who goes to work in a boarding school with unruly girls and falls in love with an English teacher... That sounds like a school I know... 

Happy Shopping!

RHS x

Fitness Thursday #1 Get that bikini bum!

Lets get straight down to it (squat girl, squat)

1. HIP LIFTS 

-Lie on your back with legs bent, feet slightly apart

-Lift hips as high as you can 

-SQUEEZE your gluteus (backside) as hard as you can 

-Release 

DO: 30 reps, 3 sets 

keep shoulders on the floor

2. SQUATS, WITH WEIGHTS (3-6kg)

-Stand in an upright position, weights by your sides

-Squat low so that your thighs are parallel to the floor

-Squeeze

Do: 15 reps, 3 sets 

keep back straight and chest up, don't look down

3. WOOD CHOP 

-Stand with legs wide apart, hold dumbbells down

-Bend at hip, keep back flat 

-Stand and repeat

Do: 15 reps, 3 sets

keep legs straight the whole time 

4. 1 LEG CLOCK SQUAT 

-Stand on one leg, the other bent at the knee

-Squat with one leg to 10 o'clock

-Stand, Squat with the same leg at 11 o'clock

-Repeat for 12, 1 and 2 

Do: One set on one leg and then repeat with the other leg x2

Squat slowly

5. MODIFIED SIDE PLANK LEG LIFT

-Enter a side plank position as shown with the bottom leg bent

-Slowly raise the top leg, hold and lower

Do: 12 reps on each leg x2 

 Repeat these exercises at least 5 times a week for the best results!

Happy Squatting!

RHS x

Fitness Thursday #1 Fat burn and Abs

Here we are, the 1st of August. 

Pinch, punch... 

Now, if you're like me and still are yet to get away from the homeland of England you're still trying to get "summer body" 

- Whatever that is nowadays. 

Anyway, as a very VERY (too) keen fitness fanatic (I did warn you) I have put together some of my favourite exercises to tone every area of the body (I know, I'm amazing, thank me later)

These really aren't quick fixes though, although after a week or so you will find that after each session you will notice a difference because your muscles are tense, however this does wear off after an hour or so...

So if you know you're hitting the beach - fit a few planks in before you head down! 

The best way to burn fat 

Interval training. Thats it. Its quick and its really easy for beginner to advanced levels; I always do interval training as part of my cardio routine. 

the red band is Athletic Conditioning (152-190 bpm), Orange is Endurance Training (130-152) - the AC band is what you want to aim for for Fat Burn, endurance will also burn fat but not as quickly

(PLEASE NOTE: YOUR MAXIMUM HEART RATE IS 220 - YOUR AGE. THEN YOU WANT TO AIM TO WORK BETWEEN 60-80% OF THIS - DO NOT OVER DO YOUR HEART!) 

The other day I was on the bike and the above picture shows my heart rate as I changed levels and speeds. 

You can see how when I worked hard my heart rate dropped a lot and quickly (this depends how fit you are), then I started hard and fast again. 

An example bike exercise:

• 5 minute warm up (effort level 3-5) 
• 1 minute either at a very high level so you cycle slow or a low level put really push your reps high (Effort level 7-9)
• 1 minute - 1.5 minutes rest (this doesn't mean stop - slow down, let your heart rate fall - effort level 4-5)
• 45 seconds hard/fast
• 1 minute rest 
• 30 seconds hard/fast
• 1 minute rest
• 45 seconds hard/fast 
• 1 minute rest
• 1 minute hard/fast
• cool down/rest and repeat 

I did a similar routine to this, when I measured my heart rate and burned nearly 200 calories in 20 minutes! 

This is also very good for the Treadmill too, as long as you increase your effort levels (run) and rest (walk) several times fat will melt - training on the treadmill will burn more calories than the bike. 

MEDIEVAL ABS 

- this is what Davina McCall calls it on one of her abs - its because the first time you do them its flipping hard! but bare with it and you'll be baring your abs. ahhh haha. 

plank - keep hips low, elbows under shoulders

1. PLANK - better than crunches because this targets your inner and outer abdominals 

This is Jeanette Jenkins from The Hollywood Trainer (From Nike Training Club App) 

Hold for at least 30 seconds - 1 minute (or as long as you can)

make sure lower back stays in contact with the mat

2. ALTERNATING LONG LEGS WITH ROTATION

A bit like bicycles - this will really tackle lower tummy, 

Lie on your back with your legs extended in the air, 

Lower one leg at a time and twist the opposite elbow to meet the knee, 

Inhale and bring everything back to centre and swap sides - 1 minute 

keep back straight to avoid strain 

3. RUSSIAN TWISTS (not vodka, unfortunately) 

Again, these are very good for lower abs - you don't need a medicine ball just ensure the correct position 

Steady yourself in a seated position with your feet off the mat, twist side to side - moving whole shoulder gurdle - 1 minute

4. TOE TOUCHES 

curl shoulder blades off the mat

These are great for upper abs (for wearing those summer crop tops!) 

Lie on the mat with legs extended up in the air, bring medicine ball (or dumbbells  or 2 tins of soup) to meet toes - contract with abs.

Release shoulders back to floor - repeat. Always keep legs straight up in the air - 1 minute 

- Repeat the circuit as many times as you can - aim for 3 - abs recover very quickly! 

Please do not overdo your workout, always warm up well before cardio and stretch before and afterwards - 

Listen to your body! Trust me - it will tell you when its had enough!

Later I'll be posting about toning legs and bums, making the best power smoothies and finding the perfect playlists.

Happy workouts!

RHS x