noexcuses

The world is your gym by Laura Scanlon

Its Monday again, a new week, a new challenge, a new workout, whatever it is you like to do on a Monday in a positive sense, keep it up. Nothing makes a week ahead a little bit easier than a plan or a goal. Its the old saying 'Never miss a Monday workout' but genuinely I totally agree with it. It just sets you up for the week and I find it helps keep you on track. It doesnt have to be a big gym session and not being a member of a gym, or having a personal trainer just won't make the cut with me to make an excuse not to exercise. A leisurely stroll also won't cut it but at least you are out getting fresh air. I am talking about taking advantage of what is around you. Now I know how lucky I am to live in a place that has 6 months of amazing weather and beautiful surroundings but the local park near you has just want you need to do a really good full body workout. Do not underestimate the power of a body weight workout. The options are endless to what you can do, the variations of workouts and the sheer feeling of achievement when you have done 5 rounds and are sweating profusely. Take a park bench for example, here is what you can do with it 

  1. Push ups
  2. Tricep dips
  3. Squat
  4. Single leg squat
  5. Box jumps
  6. Plank hold
  7. Toe taps
  8. Plank twists
  9. V-ups
  10. Decline push ups
  11. Plank glute kicks
  12. Bunny hops
  13. Mountain climbers 

 

The world is your gym. If its not a park bench, it could be a set of steps, a hill, just be creative, like me in this picture ;)

 

I could probably keep going but you get my point. Not to mention doing some sprints in a workout and boom, there you have a serious fat burner workout. Here is one I put together just so you REALLy have no excuse ;)

Park Bench Workout

- 5 Rounds with a walk back recovery 

  • Squat X 20
  • Push up X 15
  • Bench jumps X 20
  • Mountain climbers X 20
  • 100m sprint
  • Walk back recovery and repeat X 5

 

Let me know if you give it a shot by commenting below.

Laura x

 

Back to college fit tips by Laura Scanlon

So it is that time of the year again. Summer is slowly coming to an end and college is looming. Whether you are an active or kinda active person we all know that college deadlines can mean that our exercise may suffer. But it is vital to remember that in order to keep your sanity during the long winter months exercise and healthy food choices will be your holy grail on keeping a clear mind. Also as the saying goes "summer bodies are made in the winter" so preperation for next summer's bikini doesn't have to be last minute dot com come next May ;)

I have been there before, I spent 5 years in college and although I myself have fallen off the bandwagon it's important not to be so hard on yourself and that exercise should become part of your routine and not a chore. 

  1. Food prep: it saves money and keeps you on track. It is very easy to just go to the canteen and get a roll each day but this wont do your waist line any favours or your mood. Clean eating is vital for your body & mind. Make a large pot of vegetable soup & heat it up in college, or chicken breasts with brown rice. The internet is full of easy wholesome recipes that can be used for food preparation each week.
  2. Join the college gym: it is usually allot cheaper than your average gym so invest in your health
  3. Schedule your gym session into your timetable. That 2 hour period you have off twice a week, use it for a 30 minute sweat session instead of dosing around.
  4. Even doing 10 or 15 minutes of a super-intense workout, like sprints on the treadmill, is a great place to start if you don't have enough time #noexcuses
  5. If you have readings to do, do it on the exercise bike. Kill two birds with one stone ;)
  6. Try one of my at home bodyweight workouts. Get up that few minutes earlier and start moving. You will be full of energy for the day and you won't have to think about it for the rest of the day.
  7. Drink plenty of water throughout the day, cut out the fizzy drinks.
  8. Swap the mars bar for a protein bar or better still make some protein balls that will last you a few days at home. So many accessible recipes online.
  9. Invest in a skipping rope. They are so cheap and if the gym is just not for you then get skipping mixed with some squats and lunges. Awesome!!
  10. Take study breaks and get some fresh air by taking a brisk walk, you will come back refreshed with more energy.
  11. Invest in vitamins, I take vitamin C, vitamin B12, omega 3 & magnesium. Always ask your doctor first what is right for you personally.
  12. Get enough sleep, nothing worse than having a bad routine at night time. Read a book instead of looking through Instagram. The less light the better in order for the body to wind down.

Try 5 sets of:

Bodyweight Squats @ 20 reps

Bodyweight Lunges @ 20 reps

100 Skips

Little rest

Remember that being your own motivation is the best kind of self gratification. Set yourself small goals and try your best to stick to them and if you fall off the bandwagon it's ok, just acknowledge why and pick yourself back up. We are all human after all so don't be so hard on yourself. Anything is possible so best of luck with the college year ahead :)

Laura x