You won't look at a park bench in the same way again!

Are the kids watching too much TV or playing too many computer games? Get out the house and go to your local park and try these fun bench exercises below that you can all try. 

Bench Jump ups

Kids love these, it raises your heart rate and your legs and glutes (bum) will get nicely toned!

Start by facing the bench with your feet shoulder width apart, jump up and land with both feet on the bench then immediately jump back down again.  Repeat 5-8 times. 

Bench Press-Ups

Works out your arms and core. Hold on to the back of the bench and get into a press-up position.  Lower slowly down until your chest just touches the top of the bench and then raise back up to the start.  Repeat 3-5 times.

Bench calf raises

Tone those calf muscles and your balance too!  Stand with your feet on the edge of a bench and slowly raise up on your toes and back down again.  Repeat 10 times.

Let me know how you get on.

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Mum, Whats For Tea?

Why not use the summer holidays to get the kids cooking and help them to learn how to make healthy homemade dishes and snacks that they can take into their adult lives. Do you remember being shown how to cook by your parents/grandparents?  Its invaluable.

Below is a really quick idea to get you started that is so easy to make, healthy and the kids love it!

Homemade beef burger and chips

(Whilst you prepare the chips get the children to prepare the burgers).

Chips:

• 6 medium sized white or sweet potatoes washed and sliced into chip shapes
• 1 tbs coconut oil (a healthier option than olive or sunflower oil)
• Light sprinkling of pink himalayan sea salt (a healthy salt full of minerals that will not adversely affect your health) (paprika is an alternative for those that like some heat!)

Place sliced potatoes into pan of boiling water and cook until very slightly soft for approx 5-8 minutes.  Drain and spread out on a baking sheet.  Add coconut oil to chips and as it melts spoon it over chips to cover them all.  Sprinkle salt or paprika. Cook in an oven at 190 degrees for 25 minutes.

Beef Burgers:

• 500g Minced beef
• 3 tsp fresh chopped rosemary 
• 1 chopped fresh garlic clove (alternatively 1tsp of wholegrain mustard)
• 1/2 tsp pink himalayan sea salt 

Ask the children to combine all the ingredients in a mixing bowl and mould into burger shapes. Place onto a baking sheet and cook at 190 degrees for 20 minutes.

Serve the burger and chips with salad either on its own or with a wholemeal roll. 

Don't forget to get the kids help you with the clearing and washing up too!

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Summer Holidays - Get fit with the kids ideas.....→

The summer holidays have almost begun and with this in mind we thought it might be nice over the next six weeks to feature some healthy tips, videos and recipes that you can do with the children so keep a watch out for my weekly blog.

Be a good role model and set an example to your children by incorporating exercise into your daily activities.  Try these fun activities with your children over the next week and get fit in the process.

1. Create a fun obstacle course using hoola hoops, bean bags, balls and skipping ropes then time everyone and try and beat your time every go.  If doing this inside add some music for an added element of fun. 

2. Sign yourself and your family up to do a charity walk/run in the Autumn and enjoy training and sharing the event together.  Notice your children's sense of achievement upon completing it! Check out this colourful family 5km fun run (www.runordye.co.uk).

3. Nothing lifts your spirits more than an evening walk on the beach or across a hilltop and watch the sun go down.  Think of those glutes, quads and hamstrings getting a nice workout!  Play chase with the children along the way and this will up the cardio intensity. 

Please let me know how you get on and if you would like further information on personal training please contact me at lyndsey@redhotpersonaltraining.com.

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Core Training for balanced development

Core is key....

What is your core?

When you hear the words core training what comes to mind?  Endless crunches that seem to produce no results?

A great number of people believe that your core muscles consist of only your abdominal muscles which is just not true.  Muscles of the core region include the abdominals and the hip and spinal musculature.  In fact when you strength train your core you aim to target all the muscle groups that stabalise the spine and pelvis.

A strong core can help you with your functional fitness (those crucial ab and back muscles you call upon every time you turn, bend and lift) and also from an aesthetic perspective (sculpting and tightening that mid section!). 

Suffer from lower back pain?  

In some instances, weak or poorly controlled core muscles can be associated with lower back pain.  Correctly strength training the core muscles will result in them being stronger and more correctly balanced with less uneven strain being placed on the spine. 

Core Workouts

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A great core workout may want to include planks and side plank exercises to encourage a neutral spine position with a natural curve in the back.  Other excellent core exercises include the glute bridge that can help stabilise the pelvis. 

Using a swiss ball to perform core exercises on can be a great tool to really target those inner hard to reach core muscles whilst also adding an element of fun to the routine. Progression can then be made onto a push up lateral row that engages all the core musculature at once resulting in a thorough core workout.

If you have any questions or want advice on how to do any of these exercises, please get in touch. My email address is lyndsey@redhotpersonaltraining.com. 

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3 Top Tips for more ENERGY!

We all wake up sometimes feeling that we could spend another hour or two under the covers.  Would it not be nice to spring out of bed ready to start the day with endless energy?  Follow these three top tips and see how your energy increases:

1. Lights out at 10!

Yes, no more watching TV, reading on an iPad, or using your phone late into those late hours.  Our body clock works best if we limit the amount of artificial light that we use after darkness falls as this tricks our brains into thinking that its still daytime.   Your brain usually starts secreting melatonin around 9-10pm, which is what makes you sleepy. However, if you regularly trick your brain into changing this natural cycle by exposing your eyes to artificial light late into the night, you may find your sleep disturbed and energy zapped for the next day.

2. Get more sunlight

This links with the above tip.  Just 20 minutes of sensible daily sun exposure on your bare skin can provide many health benefits and exposing your eyes (without sunglasses)  to the early morning rays can initiate melatonin production hours later which basically sets your body clock rhythm by telling your brain its daytime, this in turn allows restful sleep to occur 12 hours later. Use that lunch hour to get out the office and feel that sun on your skin. 

3. Avoid an energy slump

You know that all too familiar feeling you get half an hour or so after eating a sugary snack, a sugar rush followed by another craving to eat more! Its a viscous circle that won't be broken unless you make a conscious effort to break it. Really ask yourself if you are truly hungry or just bored when you reach for that piece of cake?  Try drinking a large glass of water, wait for five minutes and then ask yourself the same question?  Maybe you were just thirsty.  If you are still feeling hungry try a healthier alternative such as some strawberries, sliced avocado or some nuts. Remember, if you don't have it in the cupboard you can't eat it so add healthy options to your weekly shopping list.

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