Health

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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Anywhere, Anytime workout by Laura Scanlon

Hey guys,

Bodyweight workouts can be very effective. They challenge the cardiovascular system while still encouraging muscle strength development.

This workout is a winner when you have little time and with no equipment needed. I choose the beach after a run to do this workout but you can use the gym or the comfort of your own home.

The Workout:

What you need: space, a stopwatch, water, towel

7 exercises - 7 minutes - 15/30 seconds between exercises.

X3 Rounds = 21 minutes of work.

Exercise 1.

Curtsey Lunge : 1 minute

  • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.

  • Make sure your front knee is aligned with your front ankle.

  • Return to standing, and switch sides to complete one rep.

  • REST 15/30 SECONDS

Exercise 2.

Burpee : 1 minute

  • Put your hands on the ground.

  • Jump your feet back to a push-up position. (Lower your knees, if needed.)

  • Do a push-up (advanced)

  • Jump your feet back to the starting position, and then jump with your hands in the air.

  • REST 15/30 SECONDS


Exercise 3.

Back Lunge Into High knee : 1 minute

  • Step your left leg back and bend both knees to lower your body into a lunge.

  • In one motion, press through your right heel to stand, raising your left knee in front of you to hip height.

  • Pause, then lower back to start.

  • REST 15/30 SECONDS

EXERCISE 4.

MOUNTAIN CLIMBERS: 1 minute

  • Start in a plank position with arms and legs long.

  • Beginning in a solid plank is the key to proper form and good results in the Mountain Climber.

  • Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears.

  • Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.

  • alternate sides.

  • REST 15/30 SECONDS

Exercise 5.

JUMP CRISS CROSS SQUAT: 1 minute

  • Stand with feet a little wider than shoulder-width apart

  • Squat down.

  • As you come up out of the squat criss-cross your feet in the air.

  • Immediately spread your feet apart again to prepare for the next squat. This completes one rep.

  • REST 15/30 SECONDS

Exercise 6.

STRAIGHT ARM GLUTE BRIDGE: 1 minute

  • lift your hip and guide it forward until your body is in the horizontal.

  • hold the position for a few seconds with stretched out arms.

  • afterwards, bring the hip back down without touching the ground.

  • lift and lower the hip several times, hold the position a bit every time.

  • REST 15/30 SECONDS

Exercise 7.

PLANK HOLD : 1 Minute

  • Get into plank position by supporting your body weight on your hands and toes.

  • Hands should be placed directly under your shoulders.

  • Keep your abdominals contracted and your back straight, eyes ahead of you.

  • Hold this position

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.

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Healthy, glowing skin

Confidence from within.



Laura

xoxoxo

#FocusCareYouthSA #rubybox #FocusOnFlawless




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