Fitness Blogger

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? :)

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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

Home Bodyweight Training by Laura Scanlon

Home Training

Life can be very busy at times and having spare time to go to the gym can be hard to find. That is why using your body as your gym can be such powerful tool and you can do this in the comfort of your own home. The idea behind my website www.bodyzone.ie is using your body as your own gym and having no barriers to entry with regards to exercise. I love the challenge and buzz you get after a bodyweight workout. Think of those wet, cold wintery mornings that you really do not want to leave the house. Well as hard as it may be to not turn over in bed, simple get up and get moving. Using gravity and your body's natural resistance is an amazing way to kick up your metabolism, while toning the body in all the right places.

Feel free to download my FREE bodyweight workout ebooks available on my website now. Sign up to receive all my latest fitness tips & workouts

Benefits of Home Bodyweight Training 

  • No monthly gym fees required.
  • Inexpensive (gym mat required)
  • Saves time by eliminating traveling to and from the gym.
  • Convenience — training in the comfort of your own home.
  • No queuing to use your favourite piece of gym equipment.
The plank is a versatile exercise that targets the whole body. Wearing  Fitgymwear

The plank is a versatile exercise that targets the whole body. Wearing Fitgymwear

Is Bodyweight Training Effective?

Simply put, yes. Once you are prepared to put 100% effort into your workout the benefits are real. Bodyweight training is low impact on the body, meaning you are less likely to injure yourself. People forget to realise that in order to back squat (with weights) you need to be able to perform a bodyweight squat with correct form. The same goes for push ups, do not underestimate how difficult and challenging a push up can be. These can be modified for beginners levels. (see video). 

See the workout below for one of my go to bodyweight workouts.

4-5 Rounds with 30 seconds between rounds

  • 20 Air squat
  • 10 Squat + leg side raise (10 each leg)
  • 15 Tricep dip 
  • 20 Plank arm raise (10 each arm)
  • 20 Low plank hip dips (10 each side)
  • 15 Sit ups + 2 punches
  • 10 Push up (modified)
     

Bodyweight Exercises to get the Heart Rate Up

Plank jacks, mountain climbers, jumping lunges, jump squat's and burpee's are all examples great bodyweight conditioning exercises. These movements will be sure to get you sweating in no time, which means you are increasing your metabolic rate (heart). To challenge yourself as you progress with bodyweight workouts you need to increase the rounds you complete and also reduce the rest time between rounds.

 

 

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Always stretch before & after a workout

 

My favourite GREEN juice recipe 

This is my favourite daily GREEN juice NUTRIBULLET recipe, you can use any blender you have.

 

Ingredients 

1.   Handful spinach

2.   Cucumber (aprox a thumb and a half)

3.   1 Celery stick

4.   1 Green apple

5.   Lump of ginger

6.   Lemon squeezed

7.   Cold water

Method

·      Peel the skin off all fruit and vegetables

·      Chop all ingredients into small parts 

·      Add to the blender and add cold water to the water line mark

·      Enjoy

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Add a green juice to your daily diet

Happy training, 

All the looks in this blog post are from Fitgymwear

Laura x

 

 

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"

 

How to stay Motivated by Laura Scanlon

Motivation

No matter what time of the year it is, we all reach a slump at some point. It can be for any reason and once you miss a couple of days training, your food choices usually suffer and then a vicious cycle starts. It is ok to take days off but only when you feel they are needed, for example when you are sick, feel like your coming down with something, your body is tired etc. It is when you start to feel lazy, this is when you need a kick.  

What motivates me

I get asked a lot "what keeps me motivated" and my answer is simple, to be better, faster, stronger. I love the feeling after a workout, the sense of achievement, the endorphins, it is a feeling money can't buy. Yes I have days where I feel unmotivated, we are all human, but I try my best to still make an effort, especially with my food choices.

I read an article recently that really struck me and it was actually on a day I wasn't feeling so motivated. It was an article about overthinking situations, and overthinking about life in general and how we should all try live in the moment. What really struck me the most in the article was the last part where the author spoke about comparing yourself to others and how people moan about having to exercise daily. She said that any able-bodied person who can wake up in the morning, put their trainers on and go for a run has struck gold in life, Why? because there are people who simply can't. I hope this thought motivates you as much as it did for me.

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Be your Own Motivation

Stop comparing yourself to others. Be You.

 

Motivational Fitness Tips 

 

1.  Forget the saying "Summer bodies are made in winter" our health should never be a seasonal thing. Fitness should play a role in your life daily, even if it is a "rest day" you should be consciously aware of your food intake and how your body is feeling.

 

2. Don't set your alarm an hour later in the winter than summer to skip the gym. Keep your routine the same. If your waking later than usual it is likely your body is more sluggish and tired, which will ultimately lead to bad food choices. 

 

3. Try out a new class to keep you motivated. There is such a variety of classes to choose from and most gyms offer at least a first free class so why not avail of them.

 

4. Train with a buddy and get fit together. Nothing beats getting up in the morning when you have a friend counting on you. 

 

5. Buy yourself some new activewear to motivate you. 

 

6. Set a goal for yourself. Whether it is a 1 rep max for a squat, a faster 5k time or just to feel fitter. Give yourself 4-6 weeks to see changes and go for it.

 

7. Update your music, get some energetic music to help you through your workout.

 

8. Get outdoors and embrace the fresh (sometimes wet) weather. Rain, hail or sunshine, stay committed and get moving.

 

9. Up your daily water intake, if you struggle with water, chances are you may be dehydrated and you don't even know it. Buy a 2 litre bottle and sip it throughout the day. Avoid putting any sweeteners into it.

 

10. YOU get the opportunity to wake up and move, some people don't.

 

Laura x