Core Activation Workout by Laura Scanlon

Resistance band exercises

Hey guys,

After talking about the importance of glute activation (core) in my previous blog post I wanted to share more exercises that can be incorporated in to your fitness regime. Ideally these exercises should be done before a run/weight session to prepare and activate the muscles for optimal performance and for injury prevention.

NB. Always warm up wth body before any type of exercise

What you need is a low to medium resistance band.

2/3 Rounds with 60 seconds rest between rounds:

1. Low elbow mountain climbers X 8 each side

2. Knees to chest - Legs apart X 12

3. Plank Jack X 20

4. High elbow mountain climbers X 8 each side

5. Glute bridge pulse X 20

6. Glute bridge (feet together) X 20

7. High plank glute kicks X 10 each leg

8. Flutter kicks X 10 each leg

4 Week Environ Review by Laura Scanlon

Hello beauties,

I was so excited to get the opportunity to test the Environ NEW Focus Care Range, a premium range of skin care products specially formulated with intelligent ingredient combinations to target specific skin conditions of ageing, dehydration and sensitivity.

It has been 4 weeks since I started using the NEW range and the results speak for themselves.

Benefits of this range

• Focus Care™ Youth+ Range focuses on smoothing and strengthening aged skin.

• Focus Care™ Moisture+ Range focuses on hydrating and nourishing dehydrated skin.I

My Skin

I have never had problematic skin but I am conscious of fine lines and ageing so I started investing in my skin properly from the age of 26. When I moved to South Africa I became very aware of sun exposure and how it can affect the skin not just on the outside but deep into the under layers of the skin, which can lead to premature ageing.

I have been using Envrion for over 2 years now and I would never change brands as this has everything I could need in a skincare brand. Here is my skin before starting the focus care youth and focus care moisture range. The 2 on the left show my skin quite dull and lifeless. The images on the right are two weeks after using the products and you can see a fabulous glow, life and less pigmentation.


Focus Care Youth+ - Avance Elixir

Benefits:

Helps to reduce the damaging effects of UV radiation and pollution on the skin.

  • Assists in maintaining the appearance of a more radiantly youthful and even complexion.

  • Improves skin’s overall tone, texture and appearance by helping to minimise the visible signs of ageing.

The Avance Elixir has been a great addition to my regime. With a silky texture serum, my skin has an instant glow and softness to it. It’s lightweight enough to wear under your make up daily and should be used at night also.

 

Focus Care Youth+ Range - Revival Masque

Benefits:

Helps to minimise the appearance of uneven skin tone and promote the effects of natural skin hydration.

  • Helps to improve the appearance of a firmer, regenerated skin, giving a more youthful appearance.

Truly a wonder. I have never used a product that I felt instant results with. This masque glides onto the skin and absorbs quickly. Feels very soft but clearly working wonders. I Love it! . Leaves your skin feeling moisturized and glowing. I have noticed improvement in the overall appearance of my skin.

Focus Care MOISTURE+ - Hydrating Capsules

Benefits:

Assists in softening and moisturising skin, leaving it looking revitalised and radiant.

  • Contains antioxidants that are proven to combat the visible signs of ageing.

  • Leaves a luxurious, soft and silky after-feel

With summer in Cape Town upon us and extra sun kissed skin, I found these capsules to be amazing at night for extra moisture. Not to mention they feel like actual silk. The sense of moisture acts immediately on the skin and you wake up with a glow and totally hydrated skin.

 

Skin after 4 weeks

Although the lighting is different due to the weather, you can see how my skin is improving week to week. From the dull skin in week one to less pigmentation and more energetic skin in week 4. Always remember to wear a good SPF while using these products.

My Final Comments

  1. I am loving these products as I feel I look visibly refreshed and hydrated.

  2. I feel confident with and without makeup.

  3. I know the products are full of highly researched and top quality ingredients.

  4. I have had no bad reactions to any of the products.

  5. I fully believe in the brand Environ.

IMG_6091-1.jpg

Healthy, glowing skin

Confidence from within.



Laura

xoxoxo

#FocusCareYouthSA #rubybox #FocusOnFlawless




Resistance Band Activation Exercises by Laura Scanlon

Lower Body Resistance Band Activation Exercises

Why Activate?

In previous blog posts I have spoken about improving your running and injury prevention through certain exercises. Now I want to talk to you about the importance of glute activation exercises. You may have heard trainers use the term “fire up the glutes”, well this is because the glutes basically go dormant throughout the day due to sitting for long periods etc. When we are moving we are not technically activating them as to activate the glutes we need to contract the glute muscles. ( see my activation test below)

We need good strong glutes not only for running but for basic everyday movements of life. Injury and lower back pain can be another cause of inactive glutes. When a person is injured, their body mechanics can change. This can lead to some muscles working overtime, while others, like the glutes do the opposite. Very active people like runners can have inactive glutes from working at a desk all day and then heading straight out for a run without doing activating exercises.

How to Activate?

  1. Stand facing a wall and place you hands on the wall

  2. Lift your right leg behind you without bending the knee

  3. Purposely squeeze your glute at the top then lower your leg back down

  4. Try it again without squeezing the glute (this shows you when you are not activating the glute).

  5. See the difference between active and inactive? good ;)


Improve your overall fitness by activating the glutes

Below are a few lower body and glute activation exercises - essential pre run or pre weights. First 2 can be used as warm up movements. We are focusing on keeping tension on the band the whole time, ensure you squeeze the glutes. These moves really get the glutes & legs fired up. Search my website for previous blog posts on this topic with more resistance band exercises to incoporate into your fitness routine.




1. Jumping Jacks 60 seconds
2.Jump Squat 60 seconds
3. Standing glute kicks X 20 each side (hold something for stability if needed) .
4. Quarter squat side step X20 each leg
5. Fire hydrant + bird dog X 20 each side
6. Side shuffle ( keep distance between legs) X 10
each side

7. Quarter squat + calf raises X 20

30 Achievable Goals for the rest of the year by Laura Scanlon

30 Achievable Small Goals

Hey guys,

Can you believe December is upon us, where has this year gone? I know it can be easy to get a little stressed about the prospect of 2019 right around the corner especially If you feel you haven’t met your 2018 goals. This might be down to the fact they were too extreme or life just got in the way. Do not fret, there is still time.

Setting yourself weekly small goals are a lot more achievable and can be very rewarding. I know for me personally if I go a day or two with no sugar I feel like I have achieved something massive. So I have listed below many achievable goals that can be reached by the end of the year.

Monday is a great day to goal set and it sets the week off on the right note. Choose one or two and try your utmost best to stick with it for 7 days at least. Then either carry it on into the following week or set a new goal for that week. My personal goal is to really cut back on sugar and get in the sea at least 3 times a week, what will you do? :)

2018-10-24 07.34.07.jpg

The first step towards getting somewhere is to decide that you are not going to stay where you are.” J.P. Morgan


30 Small Goals

  1. No alcohol for 1 week ( then try 2 ;))

  2. Do not look at instagram until your lunch break

  3. Read every night before bed

  4. Stretch every day for 10-15 minutes

  5. Call a friend to go for a walk in the evening after work

  6. Eat vegetables every night

  7. No meat Mondays (Vegan)

  8. Swap lattes for a cortado (far less milk)

  9. Keep a food diary and be honest

  10. Stop comparing yourself to others, you are unique

  11. Swap your daily milk chocolate bar for dark chocolate (over 70%) or even better for a piece of fruit

  12. Drink at least 2 litres of water a day

  13. Organise being active every saturday morning until the end of the year

  14. Enter a fun 5k walk/run

  15. Eat more fresh fish

  16. Cook from scratch

  17. No fizzy drinks for a week

  18. 1 minute daily practising gratitude

  19. Say nice things to yourself about yourself

  20. Bed by 10 with no phone an hour prior

  21. Smile at strangers

  22. Give to the homeless

  23. Get up earlier

  24. Don’t hold grudges

  25. Plan some goals for 2019 now

  26. Enjoy and appreciate the small things in life more

  27. Unfollow people who don’t uplift you

  28. Go walk on your lunch break everyday

  29. Listen to health and fitness poscasts

  30. Set your intention now that you want out of 2019

Pick a few goals, write them down and show yourself some inner strength. Let me know your achievements on Instagram by DM or #laurabodyzone

Best wishes for the remainder of 2018.

Laura x

Environ 3 Week Review by Laura Scanlon

Hello beauties,

Environ unveiled their NEW Focus Care Range, a premium range of skin care products specially formulated with intelligent ingredient combinations to target specific skin conditions of ageing, dehydration and sensitivity.

It has been 3 weeks now since I started using the NEW range and the results speak for themselves.

Benefits of this range

• Focus Care™ Youth+ Range focuses on smoothing and strengthening aged skin.

• Focus Care™ Moisture+ Range focuses on hydrating and nourishing dehydrated skin.

My Skin

I have never had problematic skin but I am conscious of fine lines and ageing so I started investing in my skin properly from the age of 26. When I moved to South Africa I became very aware of sun exposure and how it can affect the skin not just on the outside but deep into the under layers of the skin, which can lead to premature ageing.

I have been using Envrion for over 2 years now and I would never change brands as this has everything I could need in a skincare brand.Here is my skin before starting the focus care youth and focus care moisture range. The 2 on the left show my skin quite dull and lifeless. The images on the right are two weeks after using the products and you can see a fabulous glow, life and less pigmentation.


Focus Care Youth+ - Avance Elixir

Benefits:

Helps to reduce the damaging effects of UV radiation and pollution on the skin.

  • Assists in maintaining the appearance of a more radiantly youthful and even complexion.

  • Improves skin’s overall tone, texture and appearance by helping to minimise the visible signs of ageing.

The Avance Elixir has been a great addition to my regime. With a silky texture serum, my skin has an instant glow and softness to it. It is lightweight to wear under your make up daily and should be used at night also.

 

Focus Care Youth+ Range - Revival Masque

Benefits:

Helps to minimise the appearance of uneven skin tone and promote the effects of natural skin hydration.

  • Helps to improve the appearance of a firmer, regenerated skin, giving a more youthful appearance.

Truly a wonder. I have never used a product that I felt instant results with. This masque glides onto the skin and absorbs quickly. Feels very soft but clearly working wonders. I Love it! . Leaves your skin feeling moisturized and glowing. I have noticed improvement in the overall appearance of my skin.

Focus Care MOISTURE+ - Hydrating Capsules

Benefits:

Assists in softening and moisturising skin, leaving it looking revitalised and radiant.

  • Contains antioxidants that are proven to combat the visible signs of ageing.

  • Leaves a luxurious, soft and silky after-feel

With summer in Cape Town upon us and extra sun kissed skin, I found these capsules to be amazing at night for extra moisture. Not to mention they feel like actual silk. The sense of moisture acts immediately on the skin and you wake up with a glow and totally hydrated skin.

 

Skin after 3 weeks

Although the lighting is different due to the weather, you can see how my skin is improving week to week. From the dull, tired skin of week one to less pigmentation and more energetic skin of week 3. No filters have been added, just natural light. Always remember to wear a good SPF while using these products.

Overall

Overall I am loving these products as I feel I look visibly refreshed and hydrated. I feel confident with and without makeup.



#FocusCareYouthSA #rubybox #FocusOnFlawless