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My Full Body Workout #3

full body workout

My Full Body Workout #3

 

I hurt my back about over a couple of months ago; it was my own silly fault and I’m still feeling the after affects but the discomfort has now moved to my left hip.  Sustaining an injury whilst training can take a long time to sort, weeks even months; it’s been a painful lesson for me and has knocked my confidence and made me re-think my fitness goals.  So until sorted, I’ve cut back on the Rack Pulls and Back Squats and instead am using the Leg Press more to work Quads and Hamstrings. Oh and taken warm-ups, cool downs and stretching a little more seriously.

Workout Inspiration

If you are looking for more inspiration regarding a full body work out have a look at My Full Body Workout #1 and My Full Body Workout #2.

With any workout remember to warmup and cool down properly; this will help speed recovery and reduce risk of injury. Click To Tweet

So here’s my latest full body workout, if you want more rep’s to tone just decrease the weight.  Also maybe superset where possible, this will get the heart pumping and make your workout more intense! In this full body workout I use Opposing Muscle Group Supersets (Put together 1 and 2, 3 and 4).

Full Body Workout

 

I’ve added links if you are unsure of some of the exercises.

Leg Press

Lat Pulldown (Wide Grip Pull Down Exercise)

Seated Leg Curl (Hamstrings and Glutes)

Flat DB Bench Press

The Dead Bug exercise is a great core exercise and makes a change from crunches or Leg Drops.

 

Disclaimer

I am not a personal trainer or medical professional.

All the views expressed on this blog are my own.  I am an experienced runner and train regularly at the Gym.  All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation.

Before embarking on any form of fitness programme or if you have any medical conditions or injuries please seek professional medical advice.

 

10 Winter Healthy Habits

Healthy Habits

10 Winter Healthy Habits

Ok it’s cold, it’s dark.  It’s easy to give in to the urge to hibernate; with the central heating cranked up, a box set or two to catch-up on and a blanket to snuggle under who would want to get out and be sociable?  All of a sudden you crave stodgy, carb-heavy food and any healthy eating habits seem to vanish.  Yep it’s winter.  Add to that the stresses of Christmas, it can be easy to throw in the towel until January when it comes to being healthy, both in mind and body.  Sorry this isn’t meant to be a negative post, quite the opposite.  I love the cosiness of winter, I love Christmas, particularly the build up to it all, but what I don’t like is feeling rubbish and down in the dumps come January.  Just like having Healthy Habits in the Summer (read my post 10 Summer Healthy Habits), which for me I find easier to maintain, I feel it’s just as important to adopt Healthy Habits during the Winter.

It's cold outside! Here are 10 Winter Healthy Habits to get you through till Spring! Click To Tweet

So here are my 10 Healthy Habits for Winter

Eat Smart

It goes without saying, try and get plenty of fruit and veg but in addition to that if you need a carb fest keep away from the refined options and go for wholewheat bread, pasta and grains. Keep away from tinned soups and make your own, less sugar that way.

Get Outside!

Wrap up and get outdoors.  Fresh air and a brisk walk can lift your mood and boost energy levels.

Socialise

Don’t hibernate, meet up with friends!  Socialising not only gives you something to look forward to but can help to reduce stress levels.

Stay Hydrated

You might feel that you don’t need to drink as much in the winter but you do; keep hydrated and your body will continue to feel the benefits.

Wash your Hands more frequently

With all those bugs and colds doing the rounds, it makes sense to wash your hands more frequently to help minimise the chance of spreading germs and ultimately catching something yourself.

Moisturise

With the central heating being on, lack of sunshine our skin can become dry and dull in the winter months.  Ramp up your skincare routine and moisturise more.

Plan and Set Goals

It’s nearly the end of year, so take this as an opportunity to reflect, re-evaluate and set goals for the next 12 months.

Get some Sleep

Getting quality sleep can help maintain your immune system.  So if you struggle to get a good nights sleep look at ways to establish a good sleep routine.

De-clutter

Why wait till Spring to de-clutter.  Bin it or bag it up for Charity!  I find it therapeutic having a good clear out, making space and getting rid of things that I no longer need.  Save it for a day when it’s cold and miserable outside, you will have done something productive instead of vegging on the sofa!

Make some time for yourself

Set aside time for yourself each day, doesn’t have to be long.  Read a book, sit down for a coffee or hit the Gym.  Doesn’t matter how long or what you do with it just as long as it’s your time!  Looking after your mental well-being is just as important as your physical well-being.

Right those are my healthy habits to get me through the winter, what are yours?

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