Fitness

The Importance of Strength Training by Laura Scanlon

Hey Guys,

The owner of Runners Blueprint Blog has kindly shared a very informative (infographic) post on the importance of strength training. We hope you enjoy :)

The Importance of Strength Training

If you’re serious about reaching your full athletic potential while reducing the risk of injury, you need to strength train.  And this is the case whether you swim, bike, do yoga, or, more importantly, run.

Plenty of research has found an undeniable link between strength training and overuse injury. Not only that, strengthening your running muscles can also boost your running speed, improve fatigue resistance, and help you become a more well-rounded athlete. What’s not to like.

But what kind of strength exercises you need to achieve these goals?

Fret no more. You’re in the right place.

The following infographic shares with you the seven most efficient resistance training moves to add to your workout plan. The routine can be performed two to three times per week, taking at least 48 hours of recovery between each session.

If you feel like you can do more, then do more—as long as you’re staying within your fitness skill and listening to your body the entire time. The rest is just detail.

Please feel free to leave your comments and questions in the section below.

Keep training strong.

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5 Foot Exercises For Building Strength and Flexibility (Infographics) by Laura Scanlon

Hi guys,

I have teamed up with Walsh Brothers Shoes to share a super informative blog about building strength & flexibility for your feet. We hope you enjoy.

5 Foot Exercises For Building Strength and Flexibility (Infographics)

https://www.walshbrothersshoes.ie

Learn how to get your feet fit with this helpful infographic guide!

When trying to improve our health and fitness, it’s important to create a workout that targets every body part from head to toe. While many of us pay lots of attention to our arms, legs and core… the humble foot tends to go unnoticed and unloved. Our feet work hard - carrying us approximately 115,000 miles in a lifetime. Yet we tend to give our tootsies little TLC in return.

This infographic guide from Walsh Brothers Shoes (below) outlines five simple foot exercises that you can fit into your routine to build strength and flexibility. Taking the time to exercise can help boost your overall foot health and has been shown to have many benefits including:

· Improved balance

· Reduced muscle soreness

· Prevents toe cramps

· Reduced stiffness

What’s more, studies show that strong feet face a much lower risk of injury. This is crucial when you consider that nine out of ten people suffer from some form of foot injury at some point in their life.

Looking after your feet will also help to boost the health of your whole body. This is because your feet serve as the “foundation” as your body, and so when your feet hurt you are more likely to experience problems in other body parts. For example, your back and your joints can both suffer as a result of foot pain.

Fortunately, it’s very easy to exercise your feet whether you’re at home or at the gym. All it takes is a few minutes and you don’t even need any fancy equipment! Check out the infographic below to learn five quick and easy ways to start building strength and flexibility in your feet today!

For more information visit the link below.

https://www.walshbrothersshoes.ie

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Healthy Sweet Potato Cottage Pie by Laura Scanlon

Sweet Potato Cottage Pie

This is the perfect Sunday dinner or easy mid week dinner. It is honestly so tasty you won’t want to stop eating it.

Ingredients

  • 500g extra lean beef mince

  • 1 small onion finely diced

  • 1 carrot peeled and finely diced

  • 1 stick of celery finely diced

  • 2 cups salt-reduced beef stock

  • 1/4 cup of peas

  • 1 clove garlic crushed

  • 2 tbsp tomato paste

  • 2 tbsp olive oil

  • 1 tbsp Worcestershire Sauce Or Tabasco

  • 3 large sweet potatoes cut in half longways

  • 1 tsp cinnamon

Method

  • Preheat oven to 170C

  • Line a baking tray with baking paper and place sweet potato halves on tray.

  • Drizzle with olive oil, sprinkle a little cinnamon and place in the oven for 50 min.

  • Heat remaining olive oil in a large pan over a medium/high heat.

  • Add mince to the pan and break up with a wooden spoon to remove lumps. Cook, stirring regularly, until mince has changed colour and is cooked through.

  • I like to drain excess fat off meat before next step.

  • Add garlic and onion to the pan and fry, stirring constantly, until the onion is transparent.

  • Add carrot, celery and peas to the pan and continue to stir mixture until vegetables have softened.

  • Pour beef stock, worcestershire sauce OR tabasco and tomato paste into the pan and bring the mixture to the boil. Reduce to medium/low heat and allow to simmer and thicken for 10-15 minutes.

  • While beef mixture is simmering, remove sweet potato from the oven (when cooked through and soft) and allow to cool slightly.

  • Being careful not to burn yourself, scoop sweet potato flesh out of each half using a large spoon and place in a mixing bowl. Discard the skin.

  • Using a potato masher, mash the sweet potato with a little butter until smooth.

  • Pour beef mixture into a large baking dish and top with mashed sweet potato.

  • Place in still hot oven for 15min to turn sweet potato golden and thicken the meat mixture further, then serve.

  • Enjoy

Don’t forget to #laurabodyzone if you post your delicious meal on on Instagram ;)

Laura xx

Cape Town Charity Event by Laura Scanlon

Hey guys, 

Wishing you all an amazing week ahead.

I had the honour of being apart of a special event last Saturday. It was for a non profit charity called Girls With Wiings, they distribute sanitary products for homeless and underprivileged women here in Cape Town. Research shows that the lack of access to feminine hygiene products is a big problem that effects poor, vulnerable women and girls in South Africa. They can't afford the proper sanitary products so they are forced to turn to alternative options that are mostly unhygienic and pose serious health risks.


The Girls With Wiings is a great initiative and it was so much fun getting up on stage and doing a 30 minute bodyweight cardio/lower body workout. Every ticket to the event buys a sanitary bad full of necessary products for one underprivileged women. 

The event had some amazing sponsors like Under Armour ZA, Loreal, Adventure Boot Camp, USN & FITNESS Magazine. Congratulations to Koinonia Baloyi who is the founder of the charity for running an amazing event. I am excited for the next one already.

Here are some pictures from the day.

 

 

Pregnancy Fitness with Roxanne (Guest Blogger) by Laura Scanlon

My Guest Blogger

Hey guys, 

In the world of blogging I love reading other fellow fitness blogger's blog posts and that is why I have teamed up with the gorgeous Roxanne Ekhaese AKA (@_roxyfit_) on instagram. She is currently in her third trimester and has shared her pregnancy experience and fitness tips with us.

About Roxy

Hey, I’m Roxy! I am a ex professional tennis player and now a personal trainer and fitness blogger. I love to write about fitness, healthy eating and living an active lifestyle. I made this brand and platform to inspire and motivate others to be the best versions of themselves! No need to follow any trends, its all about finding the right healthy lifestyle for you.

http://www.roxy-fit.co.uk/

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 _@roxyfit_

Roxanne Ekhaese

 

My Quick fire questions for Roxy

  1. Outdoor or indoor workouts? Outdoor
  2. Training in big groups or one to one? One to one
  3. Morning or evening workouts? Morning
  4. Cardio or weights ? Cardio
  5. Yoga or Pilates? Yoga
  6. High intensity or low intensity workouts? High intensity
  7. Chocolate or vanilla ? Chocolate (only dairy free though as I am allergic
  8. For breakfast sweet or savory? Hmmm tough one as like to mix but sweet
  9. Spicy or non spicy? Spicy
  10. Sprints or Spinning ?  Sprints
  11. Netflix or YouTube? Youtube
  12. Phone Call or Text? Phone call
  13. Instagram or Twitter? Instagram
  14. Hip hop or house music? Hiphop
  15. Big Party or Small Gathering? Big party
  16. Normal Clothes or sports clothes? Sports clothes but love getting dressed up outside of work
  17. Football or Tennis? Tennis
  18. Beach or mountain holiday? Beach (One day the dream is to live by a beach)
  19. Cinema or theatre? Theatre
  20. Summer or winter holiday? Summer all the way
  21. Private jet or boat? Private jet
  22. Trainers or Sandals? Sandals
  23. Hamburger or Tacos? Tacos (gluten free ones ;P)
  24. Online Shopping or Shopping in a Store? In store
  25.  Don’t forget to Follow me on Instagram for more workouts, what I get up to, what I eat in a day & health tips : @_roxyfit_

LInk's to Roxanne's Pregnancy Blogs Below

Click HERE to read Roxy's blog post "How did I stay fit"

Click HERE to read "5 Tips that helped in my second trimester"