Fitness

Run Better In Just A Few Weeks by Laura Scanlon

Run Better In Just A Few Weeks

Hi guys, 

It is very easy to avoid warming up and cooling down before you exercise but you may be missing out on the benefits while avoiding niggling injuries. A warm-up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up will also help reduce muscle soreness and reduce your risk of injury. The same positive benefits are with cooling down. The body is warm so it allows you to get deeper with your stretches and also helps bring your heart rate and breathing back to normal. 

Video

In the video below I talk you through 8 exercises that I recommend doing before and after every run. The warm up and cool down routine is tailored towards helping improve your speed, longevity and aids towards avoiding injury. Whether you are new to running or have been pounding the pavement for a while now there is always room to improve. Stick to this routine for a minimum of 30 days and see the difference in your performance.

 

Press play to watch video

Shop the look in the video 

8 Exercises to Imporve your running

 High Knees X 20

Kick Backs X 20

Lunge & Torso Twist X 10 (each leg)

Runners Lunge (hold 30 seconds each leg)

Kneeling Hip Stretch (hold 30 seconds each leg)

Calf Stretch (10 reps each leg)

Glute Stretch (15-30 seconds hold each leg)

Quad Stretch ( 30 seconds hold each leg)

NB. 2 rounds before and after your run. You do not need to do exercises 1+2 (high knees, kick backs) after your run.

Running Tips For Beginners by Laura Scanlon

We all have to start somewhere and there is no time like the present. I have compiled the answers to your questions about how to start running.

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Lets Talk Running

 

How do I start?

It is as simple as putting your trainers on and leaving the house. Anywhere from 10-30 minutes is great. Just start walking then jog for 1-2 minutes then back to walking again. Keep doing for the amount of time you wish. A minimum of 10 minutes initially, working up to 30 minutes. Do this 3/4 times a week until you can run for 30 minutes with no breaks. It will take time but persistence is key. A stop watch is handy but alternatively I like to use lamp post to lamp post if on the road for speed training but the same concept can be used when training to run. Walk to one lamp post then run to the next and so on for the duration of the run/walk.

Should I do other training as well as run?

Yes. Bodyweight and weight training will really help with your running. The stronger the body is, the better you will carry yourself when running. Core and glute activation exercises are extremely important, look at exercises that isolate the glutes and abdominal areas. Planks, glute bridges, dumbbell arm exercises are a good start. These exercises can do done on the same day as you run, either before or after or alternatively on a day you do not run. 

Should I take rest days?

Yes. Rest and recovery is essential in order for your body to adapt and muscles to grow. Self-myofascial release is a term for self-massage to release muscle tightness or trigger points. This can be performed with a foam roller, lacrosse ball. By foam rolling specific muscles on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice. This is also known as active recovery, so on your "day off" don't sit around feeling stiff and sore, get up and get foam rolling. 

Do I need proper running gear?

Not necessarily, but what you do need (for women) is the correct training bra that fits well and supports. Correct running shoes are also essential for preventing injuries.

 

Should I warm up before I run?

Yes. The body will run and feel more fluid when you have gently warmed up. Here is a warm up I like to do before I head out. 4 Rounds of the following. 

  1. High Knees on the spot X 40

  2. Kick Backs X 40

  3. Jumping Jacks X 40

  4. Air Squat X 20

See my video for this

https://www.youtube.com/watch?v=6TXwWzk7f80&t=5s

Complete some light stretches after the warm up and after your run.

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Listen to Your Body!

If you start to feel aches and pains that don't go away after a few days, it's time for active recovery like we spoke about in the above post. Pushing too hard will only set you back. Ease up a bit, and you'll continue to improve without injury.

Happy running :)

Laura

 

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/

ROXY.jpg

 _@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"