preloder

Here at The LJ Project we create blogs that focus on nurturing the physical, spiritual, emotional and mental side of you. Todays blog is all about physical fitness. I spoke to Mary-Kate from MK Matthews fitness.

For readers out there who don’t do much exercise but believe 2017 is the year to start…What ideas can you give them to begin the journey? 

Here’s a quick 15 minute home workout. For more ideas you can head over to my YouTube channel or Instagram page.

Cardio: Star jumps or burpees

It’s important to get your heart rate up to kickstart your metabolic rate. A great way to burn fat especially after the festive season. Start with a 5 minute jumping routine such as star jumps or for a more advanced HIIT session try a burpee. 

1 Minute: As many reps as possible

1 Minute: Rest

1 Minute: As many reps as possible

1 Minute: Rest

1 Minute: As many reps as possible

Core: Plank

Using a space in your home & your body weight. Engage your core (your abdominal area) whilst holding a plank position.

1 Minute: Hold plank position 

1 Minute: Rest

1 Minute: Hold plank position 

1 Minute: Rest

1 Minute: Hold plank position 

Strength: Tricep Dips

Using a household chair & your body weight, lower your body towards the floor & back up again using your tricep muscles. You can find clips on my YouTube channel: MKFITNESS

1 Minute: As many reps as possible

1 Minute: Rest

1 Minute: As many reps as possible

1 Minute: Rest

1 Minute: As many reps as possible

For readers who have a new years resolution to eat more healthy, what tips can you give them as they begin the journey?

Just start. Stop thinking and start doing. Look at it as a practical achievable goal. It’s not some airy fairy unattainable thing. When you go shopping, stick healthy items in our trolley. Make good choices!

If it’s in your cupboards or fridge, then you’ll eat it. So what will you fill your cupboard or fridge with?

How about a few of my favourite things:

  • Blueberries / Raspberries / Strawberries: excellent source of antioxidants & vitamins. Plus helps combat sugar cravings

  • Natural yoghurt with honey in place of surgery everyday yoghurts.

  • Avocados: Amazing source of good fat. Guess what ‘fat free’ doesn’t help you reduce your own body fat.  

  • Protein: Meat, Soy milk, pulses, nuts. Snack on the healthy so you can enjoy your after dinner treats.

 

How can we protect ourselves from failure? 

How about creating a positivity portfolio. Do you know what you are good at? How about writing your strength down, talk about your strengths with someone close and use them as weapons to combat negativity that might creep in. By arming yourself with positivity you can strategically build towards goals rather than living in fear of them.

FEAR: 

False 

Evidence 

Appearing 

Real  

If we fail its easier to fall into a negative spiral of thinking and just give up, ‘whats the point in carrying on I’ve failed now’. This is all or nothing thinking. What should we do instead if we fall off the bandwagon? 

The point is you are HUMAN! If you don’t fail you don’t have an opportunity to conquer – And what’s more encouraging that claiming victory over your downfalls. You’re in control and you have another opportunity, it’s called ‘Today’

My tip would be to keep a journal.  Celebrate your success, however small it is and talk about how you can improve. You are in control of you so don’t let failure take your power to succeed. 

To hear more from Mary-Kate you can follow her on instagram: @mk_matthewsfitness or if you prefer Facebook its: www.facebook.com/MKMatthewsFitness she’s across all social media and she’s happy to help you however she can, why not drop her a line. 

Thanks for reading, why not share this post to a friend you know will find it helpful. Or why not subscribe to my mailing list using the box below. 

Thanks and all the best on your fitness goals. 

LJ x