Core Activation Workout by Laura Scanlon

Resistance band exercises

Hey guys,

After talking about the importance of glute activation (core) in my previous blog post I wanted to share more exercises that can be incorporated in to your fitness regime. Ideally these exercises should be done before a run/weight session to prepare and activate the muscles for optimal performance and for injury prevention.

NB. Always warm up wth body before any type of exercise

What you need is a low to medium resistance band.

2/3 Rounds with 60 seconds rest between rounds:

1. Low elbow mountain climbers X 8 each side

2. Knees to chest - Legs apart X 12

3. Plank Jack X 20

4. High elbow mountain climbers X 8 each side

5. Glute bridge pulse X 20

6. Glute bridge (feet together) X 20

7. High plank glute kicks X 10 each leg

8. Flutter kicks X 10 each leg

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.

IMG_6091-1.jpg

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? :)

2018-10-24 07.34.07.jpg

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

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.

2018-01-20 17.35.30.jpg

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.

2018-01-20 17.38.49.jpg

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